Running Heart Rate Zone Calculator

Calculate your 5 training heart rate zones for running, fat burn, endurance, tempo, and sprinting based on your age and resting heart rate.

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Professional heart rate training calculator for runners

Your 5 Running Heart Rate Zones

Why Use Heart Rate Zones?

  • Run at the perfect intensity for your goal
  • Burn fat efficiently in Zone 2
  • Build endurance in Zone 3
  • Improve speed in Zone 4 & 5
  • Avoid overtraining and injury
  • Trusted by pro coaches & athletes

Heart Rate Zone Guide

ZoneIntensityBest For
Zone 1Very LightWarm-up, recovery
Zone 2LightFat burn, easy runs
Zone 3ModerateEndurance building
Zone 4HardTempo & threshold runs
Zone 5MaximumSpeed & intervals

Common Questions

What zone should I run in?

Most easy runs should be in Zone 2. Long runs in Zone 3. Speed work in Zone 4–5.

Is resting heart rate important?

Yes – it makes your zones far more accurate than age-based calculations alone.

How long should I stay in each zone?

Easy runs: 45–90 min in Zone 2. Intervals: 2–5 min in Zone 4–5.