💓 Training Zones Calculator
Calculate your heart rate and pace training zones for optimal performance
💓 Heart Rate Zones
⚡ Pace Zones
📚 Training Zones Guide
Zone 1: Recovery
50-60% effort
Easy conversation pace. Use for warm-up, cool-down, and recovery runs.
Builds aerobic base without fatigue.
Zone 2: Aerobic
60-70% effort
Comfortable pace. Most of your weekly mileage should be here.
Improves endurance and fat burning.
Zone 3: Tempo
70-80% effort
Comfortably hard. Can speak short sentences.
Improves lactate threshold and stamina.
Zone 4: Threshold
80-90% effort
Hard but sustainable. Speaking is difficult.
Builds race-specific fitness and speed endurance.
Zone 5: VO2 Max
90-100% effort
Very hard, interval pace. Cannot speak.
Increases maximum oxygen uptake and speed.