Training Zone & Effort Guide

Understand your training intensities.

VO2 Max Estimator

What is VO₂max and why does it matter?

VO₂max is a measure of your body's maximum ability to use oxygen during intense exercise. For recreational runners, a VO₂max of 40–50 is typical. Elite athletes often score 60+. Improving VO₂max can boost endurance and race performance.

Training Pace Calculator

How to use your training paces?

Each pace zone targets different physiological adaptations. Easy runs build endurance, threshold runs improve speed, and interval/repetition paces boost power. Use these paces to structure your weekly training for balanced improvement.

Track Lap Calculator

How to use the Track Lap Calculator?
  • Enter your track length (in meters) and number of laps for your workout or race.
  • Choose an input mode: Target Pace (min/km), Total Time (hh:mm:ss), or Lap Time (mm:ss) using the buttons. Only the fields for your selected mode will appear.
  • Fill in the values for your chosen mode. Leave the other modes blank.
  • Click Calculate to see a table of lap splits, cumulative times, and pace per lap.
  • This tool is ideal for planning intervals, tempo runs, or simulating race splits on any track—especially when GPS is unavailable or the track is a non-standard length.

Heart Rate Zone Calculator

Estimate your heart rate training zones using several scientific formulas, including the Karvonen (Heart Rate Reserve) method. Find your optimal zones for fat burning, endurance, and peak performance.

How are heart rate zones calculated?

Heart-rate zones are defined as percentages of your maximum heart rate (HRmax) and guide training intensity. A common 5-zone system is:

  • Zone 1 (Very Light): 50–60% of HRmax
  • Zone 2 (Light): 60–70% of HRmax
  • Zone 3 (Moderate): 70–80% of HRmax
  • Zone 4 (Hard): 80–90% of HRmax
  • Zone 5 (Maximum): 90–100% of HRmax

To estimate HRmax, several formulas are used:

  • Haskell & Fox (1971): HRmax = 220 − age (classic, but highly approximate)
  • Tanaka, Monahan & Seals (2001): HRmax = 208 − 0.7×age (more accurate for adults)
  • Nes et al. (2013): HRmax = 211 − 0.64×age (large, mixed-gender sample)
  • Inbar et al. (1994): HRmax = 205.8 − 0.685×age (derived in men)
  • Oakland (Gellish et al. 2007): HRmax = 192 − 0.007×age² (nonlinear, precise for older adults)
  • Karvonen: Uses your resting heart rate for more personalized zones.

Once you estimate HRmax, multiply by the zone percentages to get your personal targets. For Karvonen, use: Target HR = ((HRmax − Resting HR) × %Intensity) + Resting HR.

Which formula should I use? For most healthy adults, Tanaka (208−0.7×age) or Nes (211−0.64×age) are considered more accurate than 220–age, especially for older individuals. Karvonen is best if you know your resting HR. All formulas are population averages—your true HRmax may differ by ±10–15 bpm or more.

References: polar.com, pubmed.ncbi.nlm.nih.gov, en.wikipedia.org

About Training Zone, VO₂ Max & Track Tools

This page provides a suite of calculators to help runners and athletes optimize their training using science-backed methods:

  • VO₂ Max Estimator: Estimate your aerobic fitness using three field-tested methods: Resting Heart Rate, One-Mile Walk, and Cooper 12-Minute Run. VO₂ max is a key indicator of cardiovascular health and endurance potential.
  • Training Pace Calculator: Find recommended paces for easy, marathon, threshold, interval, and repetition workouts based on your recent race performance. Training at the right pace for each workout type helps you improve efficiently and avoid injury.
  • Track Lap Calculator: Plan your lap splits and total time for any track length, perfect for indoor or non-standard tracks. This tool is ideal for interval workouts or simulating race splits when GPS is unavailable.
  • Heart Rate Zone Calculator: Estimate your heart rate training zones using several scientific formulas for maximum heart rate (HRmax), including Tanaka, Nes, Fox, Inbar, and Oakland. For a more personalized approach, use the Karvonen (Heart Rate Reserve) method, which incorporates your resting heart rate. Training in the correct heart rate zone helps you target fat burning, endurance, aerobic capacity, or peak performance.

Why Use These Tools?

VO₂ max is a gold-standard measure of aerobic fitness. Training paces and heart rate zones help you structure your workouts for specific goals—whether building endurance, increasing speed, or maximizing fat burning. The heart rate zone calculator uses only your age (and optionally resting heart rate) to estimate HRmax with formulas validated by scientific research. No guesswork or manual HRmax input required. The track calculator is especially useful for runners training on tracks without GPS or with non-standard lap lengths.

Tips for Runners

  • Repeat VO₂ max tests every few months to track improvement.
  • Use training paces and heart rate zones as guidelines—listen to your body and adjust as needed.
  • Combine pace and heart rate data for best results.
  • Consult a coach or physician before starting a new training program, especially if you have health concerns.