Running Training Zone Calculator
Calculate heart rate and pace training zones specifically for running. Includes sport-specific adjustments.
About Running Zones
Running training zones account for the higher heart rate response compared to cycling. Your running LTHR is typically 5-10 bpm higher than cycling LTHR due to greater muscle mass recruitment and vertical movement.
Auto-Calculate from Your Data
Upload Strava, Garmin, or Intervals.icu exports to estimate your zones
Strava vs Garmin vs TrainingPeaks: Zone Differences
Different platforms calculate training zones differently. Here's what each expects:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.