Zone 2 heart rate calculator
Heart Rate Zone Calculator
Calculate Zone 1 to Zone 5 for running with either maximum heart rate percentages or the Karvonen heart-rate reserve method, then use Zone 2 for controlled aerobic training.
Calculate your training zones
Standard zone model
| Zone | % Max HR | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Recovery |
| Zone 2 | 60–70% | Easy aerobic base |
| Zone 3 | 70–80% | Steady / moderate |
| Zone 4 | 80–90% | Threshold |
| Zone 5 | 90–100% | VO2 max / short intervals |
Formula notes
Estimated max HR defaults to 208 − 0.7 × age. If you know your tested maximum heart rate, enter it directly. Karvonen zones include resting heart rate and can be more individualized.
Related tools
Running Pace Calculator · Running Calorie Calculator · Running Shoe Finder
FAQ
Which heart-rate zone should easy runs use?
Most easy runs usually sit around Zone 2, but heat, fatigue, hills, caffeine, and sensor error can shift heart rate. Use perceived effort too.
Is Karvonen better than max HR?
Karvonen can be more personalized because it accounts for resting heart rate. Both methods are estimates unless tested in a lab or field test.