Threshold Running Heart Rate Training Zones


Use this simple calculator to estimate your running training zones based on your THR (Threshold Running Heart Rate). You can then print your results or download as a PDF. We hope you find this useful!

What is your THR? It is your current average heart during a 1 hour race. If you don’t know yours, you can do this field test.

Threshold Heart Rate Running Training Zone Calculator

Threshold Heart Rate Zones Feel Heart Rate (beats per minute)
1 - Easy Easy
2 - Light Aerobic Steady
3 - Moderate Aerobic Moderately Hard
4 - Threshold Hard
5 - Above Threshold Very Hard

Big news...

We've made some of our plans 100% FREE!

Choose your event:
5.0/5 from 320+ reviews ⭐⭐⭐⭐⭐

*Plus, you’ll also receive free training advice via email from head coach Phil Mosley! Unsubscribe at any time.

We're Sorry To See You Go!

Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). Your subscription will still continue until the end of your current billing cycle (your “next payment date”) and there is nothing else you need to do.

Don’t worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. Also, if any payments happen to come out before we cancel your subscription, we’ll simply refund them.