Pace to Heart Rate Zone Calculator

Training with heart rate zones helps you run at the right intensity for each session. This calculator translates your running pace into heart rate zones, giving you a clearer picture of how your effort matches your body’s physiological response. It’s a straightforward way to personalise your training, balance intensity, and get more from every run.

What Are Heart Rate Zones?

Heart rate zones divide your training intensity into ranges based on a percentage of your maximum heart rate. Each zone targets a different system—improving endurance, building speed, or supporting recovery. Training with zones makes your sessions more structured, sustainable, and effective.

Why Use a Pace to Heart Rate Zone Calculator?

Pace alone doesn’t always reflect effort—factors like weather, terrain, or fatigue can make the same pace feel very different. By linking pace to heart rate data, this calculator ensures you’re training at the right intensity for your goals, reducing the risk of overtraining and making recovery sessions easier to manage.

How It Works

1. Enter your running pace (min/km or min/mile).
2. Provide your resting and maximum heart rates.
3. Instantly receive your heart rate zones, matched to your pace.

The result is clear, actionable information showing your training zones and helping you run at the right intensity every time.

Practical Benefits for Runners

• Precision training: Train at the correct intensity to maximise results without unnecessary fatigue.
• Personalised workouts: Adjust sessions to your own fitness level, avoiding generic pacing.
• Performance tracking: Monitor progress over time with consistent, measurable data.
• Smarter recovery: Identify low-intensity zones perfect for recovery runs and aerobic base-building.

Heart Rate Zones Explained

• Zone 1 (Easy): Warm-ups, cool-downs, recovery runs.
• Zone 2 (Endurance): Steady mileage, builds aerobic capacity.
• Zone 3 (Tempo): Sustained efforts, boosts aerobic endurance.
• Zone 4 (Threshold): Hard efforts, improves lactate threshold and stamina.
• Zone 5 (VO2 Max): Short intervals, develops maximum speed and anaerobic power.

Making the Most of the Calculator

Use the calculator regularly to guide your training. Whether you’re preparing for a race, building endurance, or chasing a new personal best, it ensures you balance effort and recovery effectively. Pair it with our Target Heart Rate Calculator or Pace Calculator to create a complete training strategy.