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Running Zones Calculator

Calculate your heart rate zones for running based on age and resting heart rate (Karvonen formula)

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your running zones

Our running zones calculator finds your five heart rate zones based on your age and resting heart rate using the Karvonen formula. Heart rate zones help you train at the right intensity to achieve different training goals.

The five heart rate zones

Zone 1 (50-60% of heart rate reserve) is the recovery zone โ€“ light activity like warm-up and cool-down. Zone 2 (60-70%) is the aerobic zone, ideal for base training and fat burning. Zone 3 (70-80%) is the aerobic-anaerobic zone for endurance improvement. Zone 4 (80-90%) is the anaerobic zone for interval training. Zone 5 (90-100%) is the max zone for short explosive efforts.

The Karvonen formula

The Karvonen formula is more precise than simple percentage-of-max-heart-rate calculations because it accounts for your individual resting heart rate. The formula is: Target HR = Resting HR + (Max HR - Resting HR) x Intensity%. Max heart rate is calculated as 208 - 0.7 x age.

How to use heart rate zones

A good training distribution is 80% in zones 1-2 and 20% in zones 3-5. Most recreational runners train too hard too often. By keeping easy runs in zones 1-2, you have more energy for hard workouts in zones 4-5.

Measure your resting heart rate

Measure your resting heart rate in the morning before getting up. Lie still for 5 minutes then measure your pulse for 60 seconds. Do this over 3-5 days and use the average. A normal resting heart rate for adults is 60-80 bpm, while well-trained athletes can have 40-50 bpm.

Frequently Asked Questions

What is the best heart rate zone for fat burning?

Zone 2 (60-70% of heart rate reserve) is the classic fat-burning zone, where a high percentage of energy comes from fat. However, you burn more total calories and more fat in absolute terms by training in zones 3-4. The most important factor for weight loss is total calorie burn, not which zone you train in.

How do I measure my resting heart rate correctly?

Measure your resting heart rate in the morning, right after waking up while still lying in bed. Lie still for at least 5 minutes. Place two fingers on your neck artery or wrist and count beats for 60 seconds. Repeat over 3-5 mornings and use the average. Avoid measuring after a restless night or alcohol consumption.

Is the max heart rate formula accurate?

The formula 208 - 0.7 x age gives an estimate with a standard deviation of about 10 beats per minute. This means your actual max heart rate could be up to 10 beats higher or lower than calculated. The only way to know your precise max heart rate is a max heart rate test. However, the formula is accurate enough for calculating training zones for most people.

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