Pace to Heart Rate Zone Calculator
Translate your running pace into heart rate training zones — and vice versa. Enter your max heart rate and race pace to find all five zones.
This is used as the zone 3 reference point — all other zones are calculated relative to it.
Train by heart rate with confidence
An optical heart rate watch lets you train by zone in real time, matching the pace targets this calculator gives you.
Garmin Forerunner 265
Accurate wrist-based heart rate with real-time zone alerts. See your pace and HR zone together on screen.
View on AmazonPolar Pacer Pro
Excellent heart rate accuracy and training zones. Running power metric helps bridge pace and effort.
View on AmazonGarmin Forerunner 255
Heart rate zones with configurable alerts. Vibrates when you drift out of your target zone.
View on AmazonHow it works
Heart rate zones are calculated as percentages of maximum heart rate. Pace zones are estimated by correlating zone boundaries with race pace — zone 4 (threshold) corresponds roughly to 10K race pace, zone 3 (aerobic) to marathon pace, zone 2 (easy) to significantly slower than marathon pace.
Frequently asked questions
How do I find my max heart rate?
The most accurate method is a laboratory test or a maximal field test. The formula 220 − age gives a population average with a standard deviation of ±10–12 bpm — use it as a starting point only. A recent hard race gives useful data: the highest HR recorded is likely close to your true max.
What is zone 2 running?
Zone 2 (approximately 60–70% of max HR) is conversational aerobic pace. It builds your aerobic base, improves fat metabolism, and can be sustained for long periods. The majority of elite endurance training volume (70–80%) is done in zone 2.
Should I train by pace or heart rate?
Both are valid. Heart rate is useful on hilly terrain or in heat, where pace may not reflect true effort. Pace is cleaner on flat routes in controlled conditions. Many coaches recommend using HR for easy runs and pace for quality sessions.