Training Zones
Calculate your heart rate and pace-based training zones to optimize your workouts and achieve your fitness goals.
Your Stats
Your Training Zones
Enter your stats to calculate your training zones.
About Training Zone Calculation
Max HR is estimated using the 220 − Age formula when not manually entered. With the Karvonen method, zones use your Heart Rate Reserve (Max HR − Resting HR) for more personalised targets.Pace zones are derived from your 5k time using Riegel's formula to estimate race equivalents, then mapped to each intensity zone. If no 5k time is entered, pace zones are omitted from the output.
Frequently Asked Questions
Training in different zones targets specific physiological adaptations. Zone 2 builds aerobic endurance, while Zone 4 improves lactate threshold. Varying your training intensity helps you become a more well-rounded runner and prevents plateaus.
If you know your Max HR and Resting HR, the Karvonen method provides more personalized zones. If you don't know these values, the standard Max HR method is a simpler alternative. Both methods can be effective for guiding your training.
Pace-based zones are most accurate when based on a recent 5K time. If you don't have this information, it's best to rely on heart rate zones or perform a time trial to establish your pace zones.