Your heart rate zones
Five training zones in beats per minute. Add your resting heart rate and they are calculated from your heart rate reserve, which fits a trained runner better.
Free · No sign-up
Your numbers
Empty: estimated from your age as 208 − 0.7 × age.
Taken lying down when you wake up.
Your zones
Warm-ups, cool-downs and the day after a race.
Easy runs and long runs. Where most of your kilometres should be.
Steady efforts and marathon pace. Breathing deeper, still in control.
Comfortably hard. Threshold intervals and 10K to half marathon pace.
Short, hard reps. A few minutes at a time at most.
An estimate, not a medical test. Formula maximums can be 10 beats off either way; a field test or a race finish gives a better figure.
Runs in your browser. Nothing you type or upload leaves your device.
Easy days are better together
Zone 2 is where most of your running should be, and it is the pace of a club social run. Find a club near you on Kibi and never run alone.
How it works
- 01
Enter your age, or your measured maximum heart rate if you know it.
- 02
Add your resting heart rate for zones based on your heart rate reserve.
- 03
Set the zones on your watch and train each session at the right effort.
