Free tool

Heart rate zones calculator

Work out your running heart rate zones in seconds. Choose the method that matches the data you have.

1. Choose a method Threshold heart rateFrom a 30-minute test. More accurate Max and resting heart rateHeart rate reserve. Quick to start

2. Enter your numbers

Threshold heart rate bpm

How to find your threshold heart rate

Warm up well.
Run for 30 minutes on your own, as hard as you can hold evenly for the whole time. Not in a race or with others.
Press lap on your watch at 10 minutes.
Your average heart rate for the last 20 minutes is your threshold heart rate.

3. Your zones

Using your zones

Heat, altitude, poor sleep, illness and caffeine all raise heart rate.

On long runs heart rate drifts upward at the same effort. In ultras, go by effort and fuelling as well as heart rate.

Retest every 6–8 weeks as your fitness changes.

For information only, not medical advice. See our medical disclaimer.

We use your zones, strength and fatigue resistance to build training around you.