Heart rate zones
Your five heart rate zones from your age, and from your resting heart rate if you know it. Zone 2 is where most of your runs should be.
How it works
Maximum heart rate is estimated as 208 − 0.7 × age. Each zone is a share of it: zone 1 is 50–60%, zone 2 60–70%, zone 3 70–80%, zone 4 80–90% and zone 5 90–100%. With a resting heart rate, the zones are a share of the difference between your maximum and resting rate, added to your resting rate (Karvonen).
For beginners the simplest test beats any number: if you can’t talk, slow down or walk. The Run app on Apple Watchshows your heart rate live while you run.
Questions
What is zone 2 running?
Running at 60–70% of your maximum heart rate: easy enough to hold a conversation. Most of a beginner’s running should be here, because it builds endurance without wearing you out.
Why is my heart rate so high when I run slowly?
It’s normal at the start: your heart works hard until your body adapts. Slow down, take walking breaks, and over a few weeks the same pace will need fewer beats. That is exactly what walk/run plans are for.
How is maximum heart rate calculated?
This calculator uses 208 − 0.7 × age (Tanaka, 2001), which is closer for most adults than the older 220 − age. Both are estimates: your real maximum can be 10 beats higher or lower.
Should I add my resting heart rate?
If you know it, yes: the zones then use your heart rate reserve (the Karvonen method) and fit you better. Measure it in the morning, before getting up, or read it in the Health app.
Let the app do the maths
Run tracks your pace, distance and heart rate on every run, and builds a plan from zero to 5K or 10K that adapts to how you feel.
Download on the App Store