Which zone do I use for most of my runs?

The easy zone. It should let you talk comfortably. Even if it feels slow, it is where you build your base.

How many quality sessions should I do per week?

For most people, one or two at most, with easy days between them. If you are starting out, you can spend several weeks only in the easy zone.

Is it reliable to calculate my max heart rate by subtracting my age from 220?

It is only an estimate and can be off by 10 beats or more. The ideal is to measure it with a real maximum effort and, in the meantime, use heart rate as one more reference.

Why does the repetitions zone have no heart rate?

The efforts are so short that your heart rate never settles, so it is not useful as a reference. It is guided by pace and feel.

What do I do if my VDOT is below 30 or above 60?

For now we do not calculate paces outside that range. You can use the pace calculator to set your pace per kilometer and go by feel and heart rate.

Training zones calculator

Training zones tell you what pace and what heart rate to use for each type of session. Enter a recent race or your VDOT, add your max heart rate if you know it, and you will get your zones.

What each zone is for

The five zones range from the relaxed easy run to short repetitions. You do not need to train in all of them every week.

Easy (zone 2): This is the pace at which you can hold a conversation. It is used in most of your outings: easy runs and long runs. If you are unsure between two paces, pick the slower one.
Marathon (zone 3): This is marathon race pace for your level. It is used in segments of long runs to get your body used to it, and only if you are preparing for that distance.
Threshold (zone 4): A comfortably hard effort that you could sustain for 20 to 40 minutes. It helps improve the pace you can hold in races from 10K to the half marathon.
Intervals (zone 5): Repeats of 800 to 1,200 meters with jogging recovery. They work your maximal aerobic capacity. They are hard but controlled.
Repetitions (zone 6): Repeats of 100 to 400 meters with full recovery. They improve speed and running economy. They have no reference heart rate because the efforts are too short.

How to use them during the week

A simple guideline is to spend about four fifths of your time in the easy zone and keep the rest for one or two quality sessions. More intensity is not better: it is often what stops you from recovering.

An example for three days: one easy run, one threshold or interval session, and one easy long run. If you are starting out, spend several weeks only in the easy zone.

Heart rate zones

Heart rates are calculated as a percentage of your max heart rate (%HRmax): between 65 and 78 percent for the easy zone, and approximate values of 83.5 percent for marathon, 90 percent for threshold and 98.5 percent for intervals.

Subtracting your age from 220 is an unreliable estimate, with typical errors of 10 beats or more. The ideal is to measure your max heart rate with a real maximum effort, for example at the end of a hard repeat, and use that value.

Also, heart rate changes with heat, sleep, caffeine or tiredness. Use it as one more reference, alongside feel and pace.

Honest limits

VDOT is calculated with the equations published by Jack Daniels and Gilbert. The paces are Runi's own VDOT-based system. This tool is not official and is not affiliated with its authors.

Paces are general guidance: they start from your VDOT, which is an estimate based on a race.
Heart rate zones vary a lot between people and from one day to the next.
A calculator does not decide which session you need each day or how much volume you can handle: it does not replace a plan.
Our pace system covers VDOT 30 to 60.

Frequently asked questions

: The easy zone. It should let you talk comfortably. Even if it feels slow, it is where you build your base.
: For most people, one or two at most, with easy days between them. If you are starting out, you can spend several weeks only in the easy zone.
: It is only an estimate and can be off by 10 beats or more. The ideal is to measure it with a real maximum effort and, in the meantime, use heart rate as one more reference.
: The efforts are so short that your heart rate never settles, so it is not useful as a reference. It is guided by pace and feel.
: For now we do not calculate paces outside that range. You can use the pace calculator to set your pace per kilometer and go by feel and heart rate.

This is a calculator. Runi is a coach that decides with you what each day calls for.

Tell Runi your goal and any aches, and your plan adjusts to you.

Early access, no credit card required.

More tools

Other calculators to help you run with more sense.

Running pace calculatorWork out your pace per kilometer, your finish time and predict your race time.
VDOT calculatorFind your level from a race and your equivalent race times.
10K training plan for beginners (in Spanish)A general 10-week plan to get you to your first 10 kilometers.
Runi, your AI running coachA coach that decides with you what each day calls for.