Heart-rate zones split your effort into five bands, Z1 to Z5, usually at 50, 60, 70, 80 and 90% of your maximum heart rate. Easy runs belong in Z2, tempo runs in Z3–Z4, and short intervals touch Z5.
What are the five heart-rate zones?
| Zone | Name | % of max HR | Typical use |
|---|---|---|---|
| Z1 | Recovery | 50–60% | Warm-ups, cool-downs, recovery jogs |
| Z2 | Endurance | 60–70% | Easy runs and long runs — most of your weekly volume |
| Z3 | Tempo | 70–80% | Steady, comfortably hard running |
| Z4 | Threshold | 80–90% | Tempo blocks and cruise intervals |
| Z5 | Max | 90–100% | Short, hard intervals and finishing kicks |
How do I calculate my heart-rate zones?
Percent of max heart rate is the simplest: multiply your max heart rate by 0.5, 0.6, 0.7, 0.8 and 0.9. With a max of 190 bpm, zone 4 starts at 152 bpm.
Heart-rate reserve (the Karvonen formula) also uses your resting heart rate: zone boundary = resting HR + percentage × (max HR − resting HR). With a max of 190 and a resting heart rate of 50, zone 4 starts at 162 bpm. It shifts the zones as your resting heart rate drops with fitness.
| Zone | Name | Heart rate (bpm) |
|---|---|---|
| Z1 | Recovery | 95–113 |
| Z2 | Endurance | 114–132 |
| Z3 | Tempo | 133–151 |
| Z4 | Threshold | 152–170 |
| Z5 | Max | 171+ |
How do I find my max heart rate?
The most reliable number is the highest heart rate you have actually recorded in a hard, all-out effort — for example the end of a race or a hill repeat. Age formulas are only estimates: 220 − age is the best known, and 208 − 0.7 × age (Tanaka) tends to fit adults better. Individual max heart rates can differ from either by 10 bpm or more.
Which zone should easy runs be in?
Easy and long runs belong in zone 2: you can hold a conversation and finish feeling you could have gone on. Many runners drift into zone 3 on easy days without noticing — that is exactly the moment a voice cue helps. More in the zone 2 running guide.
Why does my heart rate keep rising at the same pace?
That is cardiac drift: over a long or warm run, heart rate creeps up while pace stays the same. It is normal. If you train by zone, slow down slightly to stay in it; if you train by pace, expect a higher zone late in the run.
How does ZoneTempo use zones?
ZoneTempo shows your current zone live and tells you when you move up or down a zone — after the new zone has held for ten seconds, so a heart rate hovering on a boundary doesn't trigger chatter. You can use percent of max, heart-rate reserve or custom bpm values. See how ZoneTempo works →
ZoneTempo is an iPhone running coach that speaks pace and heart-rate cues over your music. Free to use, with 3 Pro runs on us.
This guide is general information, not medical advice. Check with a doctor before starting hard training if you have a heart condition or other health concerns.