Running Pace Calculator
Calculate running pace (min/km) and speed (km/h) from distance and time. Result in mm:ss min/km format. Free pace calculator for amateur and advanced runners.
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Heart Rate Zone Calculator
This heart rate zone calculator computes 5 training zones based on your age and resting heart rate. Choose between the Karvonen method (which accounts for resting HR) or the simpler maximum heart rate percentage method.
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How we calculate heart rate zones
Karvonen method: Zone HR = ((HRmax - HRrest) × intensity%) + HRrest. HRmax = 220 - age. 5 zones: 50-60% (recovery), 60-70% (base aerobic), 70-80% (aerobic), 80-90% (anaerobic threshold), 90-100% (maximum).
Example heart rate zone calculation
Person aged 30, resting HR 65 bpm. Max HR = 220 - 30 = 190. HR reserve (HRR) = 190 - 65 = 125. Zone 1 (50-60%): 65 + 125×0.5 = 128 to 65 + 125×0.6 = 140 bpm. Zone 3 (70-80%): 153-165 bpm.
Frequently asked questions about heart rate zones
Calculated zones are estimates. For precise individual training zones, a maximal exercise test with continuous heart rate monitoring is recommended.
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