Heart Rate Zones for Running — Karvonen Training Calculator
Runners build aerobic base in Zone 2 and race performance in Zones 4-5. Use the Karvonen method for accurate training zones based on your resting heart rate.
How It Works
Runners typically have lower resting HR (45-60 bpm) due to cardiovascular conditioning. Enter your true morning resting HR for best results.
Zone 2 (60-70% HRR) is your endurance base — 80% of weekly miles should be here at conversational pace.
Zone 3 (70-80% HRR) is tempo pace — the 'comfortably hard' effort used for tempo runs and marathon pace work.
Zones 4-5 (80-100% HRR) are for intervals, hills, and race-pace work. Limit to 20% of weekly training volume.
Frequently Asked Questions
Why is my Zone 2 so slow when I run?
Zone 2 running feels slow because it's 60-70% of heart rate reserve — this is correct. Elite runners build huge aerobic bases doing 80%+ of miles in Zone 2 at very low intensity. Slow down and talk-test to ensure you're in zone.
Is the 220-minus-age formula accurate for runners?
It's an estimate with ±10 bpm error. Runners often have higher max HRs than predicted. For best accuracy, do a hard 3x3-minute test or use a recent race effort.
Should I use heart rate or pace for running?
Heart rate for easy/recovery runs (Zones 1-2). Pace for tempo and intervals (Zones 3-5). HR lags behind effort, so pace is better for structured workouts.