Heart Rate Zone Calculator
A personalized heart rate zone calculator for runners on the RunSmartr platform.
Karvonen Formula Selected
Uses your Heart Rate Reserve (Max HR - Resting HR) for more personalized training zones.
Coach's Tip
"Zone 2 is the foundation of aerobic fitness. Most runners run their easy days too hard—keep Z2 strictly conversational."
monitor_heart Your Training Zones
Z1: Warm Up Recovery
Very light effort. Used for warm-ups, cool-downs, and active recovery.
Z2: Aerobic Base
The "all day" pace. Builds mitochondrial density and fat burning efficiency.
Z3: Tempo Power
Moderately hard. Improves aerobic capacity and blood circulation.
Z4: Threshold Hard
Hard effort. Increases ability to sustain high intensity speed.
Z5: VO2 Max Maximum
Maximum effort sprints or intervals. Develops top-end speed and neuromuscular power.
Master your Zone 2 training
Our polarized training plans are designed to help you build a massive aerobic engine without burning out.