Complete Guide: Heart Rate Zones Calculator for Running
Calculate your running heart rate zones. Train in the right zone to build endurance, speed, and racing fitness effectively.
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Expert Tips for Running
- ✓Zone 2 running builds your aerobic base - 80% of training should be here
- ✓Most runners go too hard on easy days, too easy on hard days
- ✓True Zone 2 feels conversational - you should be able to talk in sentences
- ✓Use chest strap monitors for accuracy - wrist sensors lag during running
- ✓Your zones will improve as fitness improves - recalculate every 8-12 weeks
- ✓Don't chase pace - follow heart rate, especially in heat or on hills
More Heart Rate Zones Options
Frequently Asked Questions
What heart rate zone should I run in?
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80% of running should be Zone 2 (easy, conversational). 20% can be Zone 4-5 (tempo, intervals). This 80/20 approach builds endurance and speed while preventing burnout.
What is Zone 2 running?
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Zone 2 is 60-70% of max HR where you build aerobic base efficiently. You should be able to hold a conversation. It feels 'too easy' but is optimal for endurance development.
Why is my heart rate high when I feel fine?
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Heat, caffeine, stress, poor sleep, and dehydration elevate HR. Also, running fitness takes time - beginners often have higher HR at all paces. Be patient, it improves.
Should I run by pace or heart rate?
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Heart rate adjusts for conditions (heat, hills, fatigue). Pace doesn't. Use HR for easy runs and general training. Use pace for race-specific workouts and competition.
How accurate is the 220-age formula for max HR?
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It's an estimate with ±10-12 bpm error. For accuracy, do a max HR test: hard 3-minute uphill effort followed by 3-minute all-out effort. The peak is close to your max.
Looking for the standard heart rate zones calculator?
Go to Main HR Zones Calculator