Training paces by heart rate

My resting heart rate is:   My maximum heart rate is:  

FAQ: Heart Rate Training Paces

Training zones based on heart rates

Zone Why you should do it Frequency Heart rate
% of reserve
Heart rate
beats per minute
Recovery runs Gives you time to recover from harder workouts. Use recovery runs the day after hard workouts. < 70% < 130
Long, slow runs. Builds endurance, and develop the strength of your muscles, bones and joints. Helps develop the metabolic system to enable you to burn more fat. Burn more calories, and so reduce weight. At least one long, slow run a week. 80-90% of your training mileage should be at recovery run pace or long slow run pace. 67% – 77% 126 – 139
Lactate (or anaerobic)
threshold pace
Increases the ability of the running muscles to use available oxygen to convert carbohydrate and fat fuel into output. No more than once a week. No more than 10 to 15 percent of total training mileage. About 3-8 miles a week. Beginner:
77% – 83%

139 – 147
82% – 88%

145 – 153
VO2 max pace Improves the body’s ability to transport blood and oxygen. Improves running economy. No more than once a week. No more than 4 to 8 percent of total training mileage. 95% -98% 162 – 166


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