Running heart rate zones calculator

Understanding your individualised heart rate zones is crucial for achieving the best results in your workouts. By training within these targeted zones, you can maximise your endurance, improve overall fitness, and prevent injury.

The five key heart rate zones

The five key heart rate zones provide a structured approach to training, each serving a specific purpose:

1. Zone 1: This zone is defined as heart rates below 68% of MHR or 60% of heart rate reserve (HRR), corresponding to very easy effort levels, such as walking or light cycling. It is suitable for warm-ups, cool-downs, and recovery sessions, ensuring that the body can recover adequately between more intense workouts.

2. Zone 2: Ranging from 60-70% of MHR, Zone 2 focuses on general aerobic conditioning and is characterised by a conversational effort level. This zone is crucial for endurance training and helps build a strong aerobic base, which is essential for long-distance running and overall cardiovascular health.

3. Zone 3: At 70-80% of HRR, Zone 3 helps improve blood circulation efficiency and is beneficial for building aerobic endurance. This zone is ideal for moderate-intensity workouts that improve overall running fitness without causing excessive fatigue.

4. Zone 4: This zone, at 80-90% of HRR, focuses on speed endurance and lactic acid tolerance, making it suitable for threshold runs and tempo workouts. Training in this zone helps runners sustain higher efforts for longer periods, which is vital for competitive performance.

5. Zone 5: The highest intensity zone, at 90-100% of HRR, is reserved for high-intensity interval training (HIIT) and sprints. This zone pushes the body to its limits, improving anaerobic capacity and overall running economy.