Threshold Running Heart Rate Training Zones

BY MY PRO COACH

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 ZonesFeelHeart Rate (beats per minute)
1 - EasyEasy
2 - Light AerobicSteady
3 - Moderate AerobicModerately Hard
4 - ThresholdHard
5 - Above ThresholdVery Hard
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