Running heart rate zones
Five training zones from your age, max and resting heart rate, with the Karvonen method side by side with plain percentage of max.
Same heart, two answers
Percentage of max ignores how low your resting heart rate is. Karvonen scales the zones across the beats you actually have to work with (your heart rate reserve), so fit runners get higher easy zones. Toggle to compare.
Zone 2 moves from 110–129 to 134–147 bpm with this method.
| Zone | % reserve | Heart rate | Feels like / use |
|---|---|---|---|
| Z1 Recovery | 50–60% | 122–134 bpm | Very easy; warm-ups, cool-downs, recovery jogs. |
| Z2 Easy / aerobic | 60–70% | 134–147 bpm | Conversational; the bulk of weekly running and long runs. |
| Z3 Steady / tempo | 70–80% | 147–159 bpm | Comfortably hard; marathon effort for many runners. |
| Z4 Threshold | 80–90% | 159–172 bpm | Hard but controlled; 20–40 min sustainable, half-marathon to 10K effort. |
| Z5 VO2max | 90–100% | 172–184 bpm | Very hard; 3–5 min intervals, 5K effort and faster. |
Using zones in training
Heart rate lags effort by a minute or two and drifts upward in heat and late in long runs, so use zones for steady running, not short intervals. A common structure for distance runners is roughly 80% of weekly time in zones 1–2 and 20% in zones 3–5, the polarised pattern described by exercise scientist Stephen Seiler.
Pace-based training is the other route: the VDOT calculator gives paces for the same intensities from a race result. Heart rate numbers here are general guidance; if you have a heart condition or take medication that affects heart rate, get zones from your doctor.
Questions runners ask
How do I calculate my running heart rate zones?
Start with your maximum heart rate, ideally from a hard field test, or estimate it with Tanaka’s formula (208 − 0.7 × age). Then take percentages of it, or, for the Karvonen method, percentages of your heart rate reserve (max minus resting) added back onto your resting heart rate.
What is zone 2 heart rate for running?
In the five-zone model used here, zone 2 is 60–70% of max heart rate, or 60–70% of heart rate reserve with Karvonen. It’s the easy, conversational effort where most weekly running should happen.
Is 220 minus age accurate?
It’s a rough average with a wide spread: individuals can be 10–15 beats above or below. Tanaka, Monahan & Seals (2001) found 208 − 0.7 × age fits adults better, especially older runners. A measured max from a race finish or hill test beats any formula.
Karvonen or percentage of max: which is better?
Karvonen accounts for your resting heart rate, so a fit runner with a low resting rate gets higher, more realistic easy zones. Percentage of max is simpler and matches what many watches use by default.