Calculate your running heart rate zones using the Joe Friel 7-zone system. Input your lactate threshold heart rate for running in the gray box next to Zone 5a.
If you don’t currently know your lactate threshold (LT) heart rate, but have an idea of your aerobic threshold (AeT) heart rate; then use the calculator below. Enter your AeT heart rate in the gray box at the top of Zone 2 to calculate your zones.
More Calculators
Running Pace Calculator
Calculate running pace based on time and distance, or time based on pace and distance.
Equivalent Running Performances Calculator
Estimate “equivalent” performances at across different distances based on race results of a given distance.
Running Heart Rate Zones Calculator
Calculate your heart rate zones for running based on lactate threshold heart rate.
Running Pace Zones Calculator
Calculate your pace zones for running based on the results of a time trial.
Effective VO2max and Running Pace Zones Calculator
Calculate your effective VO2max and running pace zones based on race results.
Cycling Heart Rate Zones Calculator
Calculate your heart rate zones for cycling based on lactate threshold heart rate.
Swimming Pace Zones Calculator
Calculate your pace zones for swimming based on the results of a time trial.
