Calculate Heart Rate Zones
If you train according to heart rate, or would like to try it, this tool is a must-have for you.
Enter your maximum heart rate and resting heart rate, after which the program will give you training intensities for different types of running training..
You will find that the result is divided into levels. Do not be too optimistic about your level as this can increase your risk of injury.
The tool is free to use. When you’re done, I hope you’ll browse around the site to find other calculators.
How to train in each heart rate zone
Recovery run 50-60% of maximum heart rate
- The run feels comfortable and in no way strenuous.
- You can carry on conversations with long sentences without difficulty.
- Typically, you will experience this heart rate zone when walking (few people can stay below 60% of their maximum heart rate when running).
- The concentration of fat burning versus carbohydrate burning is high in this zone.
- Exercising at 50-60% of your maximum heart rate is good for your overall health, including your blood pressure and cholesterol levels.
Endurance running 60-70% of maximum heart rate
- Breathing becomes heavier, but still comfortable
- Conversations can be conducted in longer sentences, but it feels a bit strenuous
- Your calorie burn per minute is significantly higher during endurance runs compared to recovery runs.
- Your metabolism consists of approximately 80% fat and 20% carbohydrates.
- As a long-distance runner, much of your training will take place in this heart rate zone.
Lactic acid/threshold training 70-90% of maximum heart rate
- In the lower end of the heart rate scale (around 75%), 50% of the burn will come from fat and 50% from carbohydrates. In the upper zone, around 85%, 90% of the burn will be carbohydrates and 10% fat burn.
- Training is essential for the middle distance runner. That is, 10 kilometer distance, but also half marathon and 5 kilometer runners need to have a lot of training in this heart rate zone.
- In this zone it is difficult to talk and you prefer to keep your sentences short.
VO2max and speed 90-100% of maximum heart rate
- Here you train your maximum oxygen uptake. You can calculate your VO2 max with this calculator. You also train your technique in the form of speed training, which is typically shorter intervals with long breaks.
- You can only comprehend a few words at a time.
- Almost all training in this heart rate zone takes place as interval training.
- Almost all of the combustion takes place from carbohydrates.