Heart rate zone calculator
Your five training zones based on the Norwegian model, the five-zone intensity scale used across Norwegian endurance sport.
| Zone | % of max | Heart rate | Feels like |
|---|
Turn this result into a full Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band
About the Norwegian model
The Norwegian model sets intensity zones as a share of maximum heart rate, from zone 1 at 60–72 % to zone 5 at 92–100 %. It is the most widely used zone model in Norway and is simple to apply with any heart rate watch.
A measured max heart rate gives far better zones than an age formula. Run a hard hill test after a thorough warm-up, or use the highest value from a recent race finish. If you estimate from age, the calculator uses the formula from Nes and colleagues at the Norwegian University of Science and Technology (NTNU), based on more than 3,000 healthy adults in a large Norwegian population health study: 211 − 0.64 × age. It is widely used in Norwegian exercise physiology.
Common questions
Is this the same as the Norwegian method?
Not quite. The Norwegian method usually means double-threshold training, two threshold sessions on the same day, popularised by Norwegian runners and triathletes. The Norwegian model here is the five-zone intensity scale widely used in Norwegian endurance sport.
Why do other calculators give different zones?
Zone models differ. Some use heart rate reserve (Karvonen), some use lactate threshold, and some have three or seven zones. Pick one model and stick to it.
My heart rate drifts up on long runs. Is that a problem?
Cardiac drift is normal, especially in heat. Slow down a little to stay in your zone, or accept a small rise late in the run.
Is max heart rate a sign of fitness?
No. Max heart rate depends mostly on age and genetics. A high or low max says nothing about how fit you are.