Running & cardio
Heart Rate Zones Explained: The 5 Zones for Beginners
Heart rate zones explained simply: what each of the 5 zones feels like, how to estimate yours from max and resting heart rate, and how to use them.
9min read
Heart Rate Zone Calculator
Get personal heart rate ranges for easy runs, steady cardio and hard intervals. Start with an age-based estimate or enter your own measured maximum for a better fit.
Measure it in the morning before getting up, a few days in a row.
Max heart rate
Zone method
- Estimated max HR
- 184 bpm
- Heart rate reserve
- 124 bpm
| Zone | Heart rate | How it feels |
|---|---|---|
| Z1 Very light50–60% | 122–134 bpm | Warm-up, cool-down, recovery. You can chat freely. |
| Z2 Light60–70% | 134–146 bpm | Easy endurance pace. You can still talk in full sentences. |
| Z3 Moderate70–80% | 146–159 bpm | Steady and noticeably harder. Short sentences only. |
| Z4 Hard80–90% | 159–171 bpm | Hard, sustained effort. A few words at a time. |
| Z5 Maximum90–100% | 171–184 bpm | All-out. Only for short intervals. |
These are estimates. Age formulas describe averages, and your real maximum can be quite a bit higher or lower. Medication such as beta blockers changes how your heart rate responds. If you have a heart condition or any symptoms, ask your doctor which intensities are safe for you.
Runs entirely in your browser. No data is sent to a server.
How it works
- Enter your age, or choose “I know my max” and enter a measured maximum heart rate.
- Choose Karvonen and add your resting heart rate for more personal zones, or use % of max HR.
- Read your five zones in beats per minute, with a short description of how each one feels.
- Use the talk test alongside the numbers: easy zones should feel conversational.
FAQ
How do I calculate my heart rate zones?
Estimate or measure your maximum heart rate, then take percentages of it. With the Karvonen method, the percentages are applied to your heart rate reserve (max minus resting) and your resting rate is added back.
Which max heart rate formula is best?
None is exact for an individual. 220 − age is the simplest, 208 − 0.7 × age is a common alternative. A carefully measured maximum is more personal, but hard all-out efforts are not for everyone, so check with a doctor first if you have health concerns.
What is the Karvonen method?
It builds zones from your heart rate reserve, the gap between resting and maximum heart rate. Because it uses your resting heart rate, the zones usually fit fitter people better than plain % of max.
What heart rate zone is best for beginners?
Most of your cardio can sit in the easy zones 1 and 2, where you can still talk. Add harder zone 4 and 5 work in small doses once you have a few weeks of consistent training.
Can medication affect my heart rate zones?
Yes. Some medicines, such as beta blockers, lower heart rate, so formula-based zones may not apply. Ask your doctor how to judge intensity in that case.
Related articles
Running & cardio
How to Breathe While Running: Simple Tips for Beginners
How to breathe while running without gasping: nose vs mouth, belly breathing, rhythm patterns, side stitches and drills that make easy runs feel easier.
7min read
Running & cardio
How to Start Running: A Friendly Beginner's Guide
How to start running from zero: easy first runs, a simple weekly structure, pacing, shoes, breathing and the mistakes that make beginners quit.
10min read
Running & cardio
Zone 2 Training for Beginners: How Slow Is Slow Enough?
Zone 2 training for beginners: how to find your zone 2 heart rate, why it feels so slow, sample weeks for running and cycling, and common mistakes.
8min read
More tools
Running Pace Calculator
Free running pace calculator: work out pace, finish time or distance in km or miles, with race times and even splits for 5K, 10K, half and marathon.
One Rep Max Calculator (1RM)
Estimate your one rep max from any set of 1–12 reps with the Epley and Brzycki formulas, in kg or lb, plus a training percentage chart. Free, no sign-up.
TDEE Calculator: Daily Calorie Needs
Estimate your maintenance calories (TDEE) and BMR with the Mifflin-St Jeor formula, in metric or imperial, with example targets to lose or gain weight.