HRmax or LTHR — which method should you choose?
HRmax is a simple starting model. LTHR is based on threshold performance and can describe intensity more specifically for experienced runners. Do not compare the boundaries directly.
Running heart rate zone calculator
Calculate training zones Z1–Z5 from maximum heart rate, heart rate reserve or LTHR — your lactate threshold heart rate.
Choose a method, enter your own value and get five clear training zones without sending data to a server.
Your Z1–Z5 zones
Method: From maximum heart rate
Enter your own value and we will calculate your training zones.
This calculation is an indicative training tool, not a medical diagnosis.
ZONES ARE THE START
Try Pacero free for 14 daysYou have the zones. Pacero checks whether you actually run in them.
Pacero evaluates pace, heart rate zones, training load and progress, then helps adapt your next workout to reality.
HOW TO USE YOUR ZONES
One number is not enough. The method matters too.
How to find your maximum heart rate
A value measured during a well-executed maximum effort is most useful. An age estimate is only an indicative starting point.
How to measure LTHR
After a thorough warm-up, run hard and evenly for 30 minutes. Use the average heart rate from the final 20 minutes as an indicative threshold.
What is heart rate reserve / Karvonen?
Heart rate reserve is the difference between maximum and resting heart rate. Karvonen calculates intensity from this range, then adds resting heart rate.
What are Z1–Z5 used for?
Zones distinguish recovery, easy aerobic volume, tempo, threshold work and short high-intensity intervals.
Why can a watch show different zones?
Devices may use a different method or boundaries. If your watch zones come from your own measurement or test, use the same boundaries consistently across all training tools.
FAQ