Running Outdoors

Heart Rate Zones Calculator

Use the calculator below to estimate your heart rate training zones.

1. Complete your Field Tests

1. The Threshold Test

Complete this running workout to establish your threshold heart rate. For this test, warm up for 10-15mins then, run as fast as you can for 30mins whilst trying to maintain an even effort. You can then look at your average pace and heart rate for the last 20mins of the test.


This will equate roughly to your threshold value.

2. The Max Heart Rate Test

  1. Warm up for 10-15 minutes. Run up a hill for at least 2 minutes at a pace you think you could hold for 20 minutes. Jog to the bottom of the hill and repeat the hill again but at a slightly faster pace. Repeat this a third time and increase the speed again so you can only just complete the 2 minutes. Record your maximum heart rate.

  2. The other option is to run 1 mile and every 1/4 of a mile increase the pace until you're running all out for the final 1/4. The highest number observed is the max heart rate.

If you know these values already you can skip this section.

2. Enter Your Heart Rate

Enter your threshold and max heart rate into the boxes below:

What Next?

Heart rate training is a technique that can benefit endurance sport  performance in many ways. Now you have established your heart training zones, you should have a better idea about how to adjust the intensity of your different sessions. For more help and for a structured running programming, check out

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