Running Pace & Heart Rate Zone Calculator

your numbers

Two required fields. Every optional one makes the result sharper.

a recent run

distance

time

how hard was this run?

A race gives the truest estimate. For easier runs we adjust upward — an honest all-out mile in week 2 of training beats guessing here.

about you

age

resting hr optional

✓ zones upgraded to heart-rate-reserve (Karvonen)

known max hr optional — from a race or field test, not a formula

✓ zones anchored to your measured max

I take medication that affects heart rate (e.g. beta blockers). We'll give you effort-based zones instead — formula zones would be wrong for you.

just looking? try an example runner

Your paces and zone map will appear here.
Fill in a recent run and your age to start.

your vdot estimate

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VDOT is a fitness score from Jack Daniels' running formula — it links your race results to the training paces that fit your current fitness, not your ambitions.

training paces

What each pace is for — most of your weekly running should live in the easy row.

pace	per mile	what it's for
easy	—	Aerobic base. Conversational — full sentences, not gasps. This should feel almost too slow. That's the point.
marathon	—	Steady effort for long-run segments and marathon-specific work.
threshold	—	Comfortably hard — the fastest pace you could hold ~1 hour. Tempo runs and cruise intervals.
interval	—	Hard 3–5 minute repeats to develop VO2max. Used sparingly.
strides	fast + relaxed	20–30 second pickups at ~mile effort. Mechanics, not fitness.

your heart rate zone map

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zone	heart rate	function

an honest caveat Formula-based zones are estimates. Max heart rate formulas miss by 10+ beats for a large share of people — enough to put every boundary a full zone off. Your paces are the more trustworthy half of this page; your zones are a starting point. → get the free 20-minute field test to find your real max hr

the next step

you know your numbers. a coach knows what to do with them.

These paces and zones are the starting point. The real work is a plan built around your schedule, your training history, your injuries, and your goal — one that adapts as you get fitter instead of staying frozen on a PDF. That's what coaching with Moony Fitness is: the same science behind this calculator, tailored to you and adjusted every week.

work with me → 1:1 in-person in LA · online coaching anywhere · science-based, CSCS-certified