Get an approximate set of training zones from your maximum heart rate. These estimates are not a medical assessment.
Heart-rate training zones
Estimate five heart-rate zones using a maximum heart-rate value.
Why this calculator is useful
Estimate heart-rate ranges from a maximum value, while treating formulas as rough guidance rather than individual testing.
How to use it
- Enter a recent, representative result or your planned race details, using the units shown beside each field.
- Select Calculate and review the result, including the assumptions and limitations shown.
- Use the result as a planning aid, compare it with how you feel, and recalculate when your inputs change.
Results are estimates, not guarantees. Fitness, recovery, weather, terrain, elevation and course conditions can all change the outcome.
Related running resources
All running calculators · Running guides · Training plans · UK race calendar · Triathlon and Ironman guide
Frequently asked questions
How are these heart-rate zones estimated?
The calculator uses percentages of the maximum heart rate you enter. It is a simple estimate rather than an individually tested threshold model.
How do I find my maximum heart rate?
Age-based formulas are rough estimates. A validated test or qualified exercise professional may provide a more individual result.
Can I train by heart rate alone?
Heart rate is one useful signal, but also consider perceived effort, pace, terrain, temperature, fatigue and how you feel.