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Calculate your result
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| Zone | Range | % max HR | Heart-rate reserve |
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How to use this calculator
These zones use broad percentage conventions rather than an individualized physiological test. They are for general training planning, not medical advice.
Enter your values above and the result updates automatically. These tools use arithmetic conversions and broad training estimates; they cannot account for your individual fitness, the course or race-day conditions.
Related reading
How to Calculate Running PaceLearn the difference between elapsed time, moving time and average pace.5K Pace GuideChoose a sensible 5K goal and learn how to pace 3.1 miles.Running Heart Rate Zones ExplainedCompare percentage-of-maximum and heart-rate-reserve methods.Running Pace vs SpeedUnderstand why faster speeds mean lower pace numbers.
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