Heart rate training zones

Calculation of heart rate training zones.

This calculator allows you to determine your training heart rate zones. The calculation formula used is the Karvonen method, which takes into account the resting heart rate.

What are my training zones?

Please enter your maximum and resting heart rates.

Note that the resting heart rate should be calculated by averaging several measurements, and it should be taken when you wake up. The maximum heart rate will be the one calculated during a VMA test. See here for an express VMA calculation tutorial.

Zone 1 is the warm-up, recovery or weight loss zone. It shouldn't be overlooked since all zones and speeds need to be trained.

Zone 2 represents the training zone for everyone, it's not a zone for progress, except if you want to develop your endurance.

Zone 3 (80 to 90% of Karvonen heart rate) is the most interesting in terms of progress. This allows the athlete to push the threshold at which they produce lactic acid, limiting their effort.

Zone 4 should be avoided during a long endurance effort, and should be preferred to slightly improve VMA.

Pace Chart - Split Times

On same subject

Marathon programms and training plans

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

• How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

• Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

• Marathon Split Times
Table according to paces from 10 to 20 km/h.

• Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

• Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program