Heart rate zones for running
Heart rate zones divide effort into levels. They help control intensity, especially on easy days, where it's most common to go too hard.
Who is it for?
For runners who train with a watch or heart rate strap and want to use heart rate as a guide.
The zones
Five zones are usually used: 1 and 2 are easy and build base; 3 is moderate; 4 is threshold, close to a sustained effort; 5 is maximal, for very short segments.
How to calculate them
The most reliable approach starts from real data: your maximum heart rate observed in hard efforts or a threshold test. The 220-minus-age formula is a general estimate that can be far off for any individual.
How to use them
Use zones as a ceiling on easy days and as a reference on quality days. Remember that heart rate varies with heat, sleep, stress and caffeine.
Common mistakes
- Calculating zones with 220 minus age and treating it as exact.
- Obsessing over the number and forgetting how you feel.
- Not updating zones with real data.
- Ignoring the effect of heat and fatigue on heart rate.
Frequently asked questions
How do I find my maximum heart rate?
The best way is to observe it in maximal efforts or hard races, or in a guided test. It requires good health: check with a professional if in doubt.
Is it better to train by pace or by heart rate?
They complement each other. Pace is useful on flat ground; heart rate helps in heat, on hills and on fatigued days. A good plan uses both.