Heart rate zones.

Five training zones from your age, max or resting heart rate. A measured max from a hard effort beats any formula. Not medical advice.

Zone 1 Recovery

92–110

Warm-ups, cool-downs, the day after a race.

Zone 2 Easy

110–129

Most of your week. You can hold a conversation.

Zone 3 Steady

129–147

Marathon effort and comfortably hard long-run finishes.

Zone 4 Threshold

147–166

Tempo runs and cruise intervals. Talking is a few words.

Zone 5 Max

166–184

Short reps and the last stretch of a 5K.

Max estimated at 184 bpm (208 − 0.7 × age). Add a resting heart rate for zones that fit you better.