Free zone calculator
Find your real easy
Enter your age and a recent or goal race time. You'll get your heart rate and pace for every kind of run, including the grey zone to stay out of on easy days.
Your easy runs
Your zones
Estimated max heart rate: 187 bpm · Half marathon pace 5:41 /km
Zone 1
Recovery
Warm-ups, cool-downs and very easy days.
Zone 2
Easy
Most of your running. Easy runs and long runs.
Zone 3
The grey zone
Steady, medium effort. Avoid it on easy days.
Zone 4
Threshold
Comfortably hard. Cruise intervals.
Zone 5
Hard
4×4s, hill repeats, 30/30s. A few words at most.
- Most of your running goes in Easy: roughly 80% of your week, at a pace where you can talk in full sentences.
- Stay out of the grey zone on easy days.
- Save Threshold and Hard for one or two sessions a week.
Run your zones with pacr
Log every run and see your heart rate and pace, with your runs from Garmin, WHOOP, Apple Health or Health Connect in one place.
Without a max heart rate, we estimate it from your age with the Tanaka formula (208 − 0.7 × age). Your real max can be 10 or more beats higher or lower, so if you know yours from a hard race or a test, enter it. Paces come from your race time with Riegel's formula and are estimates: heat, hills, sleep and fatigue all change them on the day. This is general guidance, not medical advice. If you have a heart condition, or any doubt about exercising hard, check with a doctor first.