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Running Heart Rate Training Zones from Max HR Calculator

5 HR zones for running based on maximum heart rate.

Calculates the 5 Karvonen heart rate zones from HRmax (or age-predicted HRmax = 220 − age): Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.

Nadia Almasri By Nadia Almasri
Published Last reviewed 1 min read

Inputs

bpm
bpm

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

Zone boundaries = max_hr × zone_fraction

In depth

Calculates the 5 Karvonen heart rate zones from HRmax (or age-predicted HRmax = 220 − age): Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.