Heart Rate Zones for Running: How to Find Yours
Heart rate zones give you a simple way to control effort. You can build endurance in low zones, improve threshold in mid zones, and develop speed in higher zones.
Estimate Your Max Heart Rate
Simple estimate: Max HR = 220 − age
This is a rough estimate. Field tests or lab testing are more accurate, but this works for a practical starting point.
Zone Breakdown
- Zone 1 (50-60%): Recovery
- Zone 2 (60-70%): Aerobic base
- Zone 3 (70-80%): Tempo endurance
- Zone 4 (80-90%): Threshold
- Zone 5 (90-100%): VO2 max
How to Use Zones
Build most weekly mileage in Zone 2, add one threshold session in Zone 4, and use Zone 5 for short intervals. The mix keeps training balanced.