Heart Rate Zone Calculator for Running (Zone 1–5)

Use our free heart rate zone calculator to find your optimal training zones for running. Whether you’re aiming to improve endurance, burn fat or increase speed, understanding your heart rate zones helps you train smarter and get better results.

What Are Heart Rate Zones?

Heart rate zones are ranges that reflect how hard your body is working during exercise. They are typically divided into five zones, each targeting a different training benefit, from recovery to maximum effort.

The 5 Heart Rate Zones Explained

• Zone 1: Very easy (50–60%) – recovery
• Zone 2: Easy (60–70%) – fat burning & endurance
• Zone 3: Moderate (70–80%) – aerobic fitness
• Zone 4: Hard (80–90%) – speed & performance
• Zone 5: Maximum (90–100%) – sprint effort

Why Zone 2 Training Matters

Zone 2 training has become increasingly popular among runners because it improves endurance, increases fat metabolism and builds a strong aerobic base. Most of your weekly running should be in this zone.

How to Use This Calculator

• Enter your age
• Optionally add resting heart rate for more accuracy
• View your personalised training zones