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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Calculator · Sport
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.
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
Indicative result
Calculated zones are estimates. For precise individual training zones, a maximal exercise test with continuous heart rate monitoring is recommended.
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