Heart rate
Heart-Rate Zone Calculator
Many beginners run every workout at the same hard effort. Zones give you a simple reference for easier training.
- Use a known max heart rate if you have one.
- Age-based estimates are only rough starting points.
- This is training guidance, not medical advice.
Heart-rate zones turn a raw watch number into training ranges. They help beginners slow down easy days, protect recovery, and understand why hard efforts should be limited.
- Age can estimate max heart rate when you do not know your real value.
- A known max heart rate from a reliable hard effort is usually better than an age formula.
- If your watch shows unexpectedly high readings, confirm them over several runs or with a chest strap before rebuilding your zones.
Zone 1 and Zone 2 are usually where repeatable easy running lives. Zone 3 to Zone 5 are useful later, but beginners should avoid making every run land there.
- Learn what easy effort feels like without staring at the watch.
- Update max heart rate when you have a more reliable observation.
- Adjust for heat, hills, fatigue, stress, and sleep before assuming your fitness changed.
After calculating zones, use the Zone 2 and easy-run guides to decide how easy your next run should feel.
Heart-rate calculators Heart-Rate Zone Calculator Estimate easy, steady, and hard running zones. Heart-Rate Drift Calculator Estimate aerobic decoupling from a steady run. Max Heart Rate Calculator Compare age estimates with observed hard-effort readings. Heart Rate Reserve Calculator Use resting and max heart rate for personalized ranges. LTHR Zone Calculator Calculate zones from lactate threshold heart rate.