Running Heart Rate Zones

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.

Updated on February 5, 2025

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