Heart Rate Zones Quick Reference
Calculate Your Training Zones
Step 1: Determine your max heart rate
- Field test: 3min hard uphill, 2min jog, 3min all-out uphill
- Or estimate: 220 - your age = max HR
Step 2: Calculate your zones using the table below
The Five Training Zones
| Zone | % Max HR | Effort Level | Talk Test | Primary Purpose | Time Range | Example Workouts |
|---|---|---|---|---|---|---|
| Zone 1 | 50-60% | Very Easy | Full conversation | Recovery, warm-up | 20-45 min | Recovery runs, warm-ups, cool-downs |
| Zone 2 | 60-70% | Easy | Full conversation | Aerobic base | 30-120+ min | Easy runs, long runs (most training) |
| Zone 3 | 70-80% | Moderate | Short sentences | Aerobic efficiency | 20-90 min | Marathon pace, some long runs |
| Zone 4 | 80-90% | Hard | Few words | Lactate threshold | 20-40 min | Tempo runs, threshold work |
| Zone 5 | 90-100% | Very Hard | Barely speak | VO2 max | 3-8 min intervals | Interval workouts, 5K pace |
Example: Runner with 180 Max HR
| Zone | Heart Rate Range | When to Use |
|---|---|---|
| Zone 1 | 90-108 bpm | Day after hard workout, easy recovery |
| Zone 2 | 108-126 bpm | Most common - Easy runs, base building |
| Zone 3 | 126-144 bpm | Marathon race pace, progressive long runs |
| Zone 4 | 144-162 bpm | Tempo runs (once per week) |
| Zone 5 | 162-180 bpm | Hard intervals (once per 7-14 days) |
The 80/20 Rule Visualized
Weekly Training Time Distribution:
Zone 1-2 (Easy): ████████████████ 80%
Zone 3 (Moderate): █ 5% (mostly race pace only)
Zone 4-5 (Hard): ███ 15%
Your Personal Zone Calculator
Fill in your max HR and calculate:
Your Max HR: _____ bpm
| Zone | Formula | Your Range |
|---|---|---|
| Zone 1 | Max HR × 0.50 to × 0.60 | _____ to _____ bpm |
| Zone 2 | Max HR × 0.60 to × 0.70 | _____ to _____ bpm |
| Zone 3 | Max HR × 0.70 to × 0.80 | _____ to _____ bpm |
| Zone 4 | Max HR × 0.80 to × 0.90 | _____ to _____ bpm |
| Zone 5 | Max HR × 0.90 to × 1.00 | _____ to _____ bpm |
Quick Reference: Which Zone for Which Workout?
- Recovery day? → Zone 1-2
- Easy run? → Zone 2
- Long run? → Zone 2 (allow drift to low Zone 3)
- Tempo run? → Zone 4
- Intervals? → Zone 5
- Marathon race? → Zone 3
- Half marathon race? → Zone 3-4
- 10K race? → Zone 4
- 5K race? → Zone 5
Common Mistakes to Avoid
❌ Running easy runs in Zone 3 → Creates fatigue without adaptation ✅ Keep easy runs in Zone 2 → Builds aerobic base properly
❌ Doing hard workouts in Zone 3-4 when Zone 5 is needed → Not hard enough for VO2 max ✅ Make hard days truly hard (Zone 4-5) → Clear training stimulus
❌ Ignoring heart rate drift → Normal for HR to rise 5-10 bpm on long runs ✅ Allow natural drift on long efforts → Don't slow down excessively
Remember
- Heart rate is a guide, not an absolute rule
- Combine with perceived effort
- Adjust for heat, terrain, fatigue, altitude
- Track resting HR for recovery monitoring
- Lower HR at same pace over time = improving fitness