<aside> 💡 Please note that the heart rate targets provided in this plan are intended as general guidelines. These targets are not one-size-fits-all; they vary depending on age, fitness level, health conditions and other individual physiological factors.

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This section contains information about:

• Table to calculate your maximum heart rate and target heart rates for each run type
• Heart rate zones
• Target heart rates for different run types
• Different methods to determine your maximum heart rate (MHR)

Calculate your Maximum Heart Rate (MHR) and target heart rates

Fill in your age in the “Your age” column in the table below.

HR Calculator Table

Heart rate zones

For heart rate, typical zones during these runs are:

• Zone 1 - Very Light (50-60% of Max HR): Typically for warm-ups and very easy recovery runs.
• Zone 2 - Light (60-70% of Max HR): This is often targeted during easy runs, where the effort is comfortable and you can hold a conversation. This helps with fat burning and endurance building.
• Zone 3 - Moderate (70-80% of Max HR): This zone is for aerobic training and is commonly associated with steady-state and long runs. It enhances cardiovascular capacity and burns more calories.
• Zone 4 - Hard (80-90% of Max HR): Tempo runs and controlled interval workouts often fall into this zone. Training in this zone increases lactate threshold, improving race pace.
• Zone 5 - Maximum (90-100% of Max HR): Used for short, intense interval sessions, this zone challenges speed and power. It improves anaerobic fitness and speed.

Target heart rates for different run types

In our training schedule we use the following heart rates:

• Easy Run: 60-70% of MHR
• Long Run: 70-75% of MHR