This is a standard heart rate zone calculator. It calculates your pulse rates for a variety of standard runs.
Enter your age, gender and resting heart-rate.
Enter your maximum heart-rate if you know it – otherwise leave that field blank and it will be estimated as follows: (208 – .7 * age) Press “Calculate”.
The training zone values are calculated using the Karvonen formula: Heartrate = ((Max HR-Resting HR)*%X/100)+Resting HR. (where %X =%MAX, e.g. 60)
Easy runs are for recovery and should be quite slow. The danger is going too fast. Set your HRM upper alarm at the top end of the zone and slow down every time it goes off. Long runs are for aerobic conditioning and endurance. They are little harder than easy runs but should be below you anaerobic threshold (AT). Your AT percentage increases with as you get more trained so only use the HR zone as a guide. You will probably need to be near the easy/long crossover if you are untrained and near the long/threshold crossover if you have been training for a few years. Race paced runs are designed to be around your anaerobic threshold. A a good guide is where conversation becomes difficult and your breathing pattern changes somewhat. Your AT percent increases with training so you should move to the upper end of the zone over time. Intervals are run quite hard. Don’t do the whole session in the zone! Intervals consist of a series of work/rest periods. During the work period you should be in the zone and during the rest period you should recover. Make sure you do an ‘easy’ zone warmup before and after the intervals.
The typical adult has a resting heart rate of about 72 bpm whereas highly trained runners may have readings of 40 bpm or lower.