Training by heart rate helps you run easy days easy and hard days hard. Find your maximum heart rate and your five training zones.
How this works
Maximum heart rate is estimated with the Tanaka formula (208 − 0.7 × age), which is more accurate for adults than the older 220 − age.
If you enter your resting heart rate, zones use the Karvonen heart rate reserve method: resting HR + zone % × (max HR − resting HR). Measure resting heart rate first thing in the morning, before getting up.
Stop exercising and rest if you feel pain, dizziness or unusual shortness of breath. Check with your doctor before starting a new exercise program.
