Running Heart Rate Zones

Heart rate training zones by % max HR with example BPM by age.

Last reviewed 28 August 2026

Heart rate training zones by % max HR with BPM examples for ages 20–70 (Tanaka estimate).

Interactive calculator

Enter any time not in the table. The reference chart below stays even pace at 42.195 km, 21.0975 km, or your chosen distance.

Max HR

180 BPM

Tanaka estimate
%HRmax zones

Zones 1–5

Zone 190–108 bpm
Zone 2108–126 bpm
Zone 3126–144 bpm
Zone 4144–162 bpm
Zone 5162–180 bpm

RUNNERS LAB

Running heart rate zones

Heart rate zones as % of max HR with example BPM ranges by age (Tanaka max HR estimate: 208 − 0.7 × age).

Zone	Name	% max HR	Age 20	Age 25	Age 30	Age 35	Age 40	Age 45	Age 50	Age 55	Age 60	Age 65	Age 70
Zone 1	Recovery	50%–60%	97–116	95–114	94–112	92–110	90–108	88–106	87–104	85–102	83–100	81–98	80–95
Zone 2	Easy	60%–70%	116–136	114–133	112–131	110–128	108–126	106–124	104–121	102–119	100–116	98–114	95–111
Zone 3	Tempo	70%–80%	136–155	133–152	131–150	128–147	126–144	124–141	121–138	119–136	116–133	114–130	111–127
Zone 4	Threshold	80%–90%	155–175	152–171	150–168	147–165	144–162	141–159	138–156	136–153	133–149	130–146	127–143
Zone 5	VO2 max	90%–100%	175–194	171–191	168–187	165–184	162–180	159–177	156–173	153–170	149–166	146–163	143–159

Related charts

Use this chart

This chart is free to use in articles, training plans, coaching materials, and educational content. Please credit RunnersLab.app.

Five heart-rate zones as % of maximum heart rate, with example BPM ranges for ages 20 through 70 in 5-year steps.

BPM values use the Tanaka max HR estimate (208 − 0.7 × age). Use the calculator above for Karvonen zones with resting HR.

Method

Zone 1 (recovery): 50–60% max HR. Zone 2 (easy): 60–70%. Zone 3 (tempo): 70–80%. Zone 4 (threshold): 80–90%. Zone 5 (VO2): 90–100%.

Estimated max HR = 208 − 0.7 × age (Tanaka et al.). BPM = round(max HR × zone percent).

Full methodology →

Limits

Tanaka max HR is a population estimate. Use a known max HR from a test if you have one.

Karvonen (heart-rate reserve) zones need resting HR — use the heart rate zone calculator on this page.

FAQ

Can I download this table as CSV or JSON?

Yes. Use Download CSV for spreadsheets and Excel, or Download JSON for programmatic use. Both files include the full table on this page with source URL and last-updated date.

Can I cite this page?

Yes. Link to this URL and credit RunnersLab.app. CSV and JSON downloads include the source URL and update date for attribution.

What are the 5 heart rate zones for running?

Zone 1 recovery (50–60%), Zone 2 easy (60–70%), Zone 3 tempo (70–80%), Zone 4 threshold (80–90%), Zone 5 VO2 max (90–100%) of max HR.

What is max heart rate for a 40-year-old runner?

About 180 bpm with the Tanaka formula (208 − 0.7 × 40). Individual max HR varies.

What heart rate zone is tempo running?

Typically Zone 3 (70–80% max HR) or low Zone 4, depending on how you define tempo.