Always check with your doctor prior to starting/modifying any exercise/nutrition program. The information presented on this site constitutes my opinions/viewpoints and should not be used as medical, personal, training, or professional advice.

My Target Heart Rates and Paces
The information presented should in no way be used in place of the care/recommendations of a health care provider, coach or nutritionist.
Always check with your doctor prior to starting/modifying any exercise/nutrition/rehab program.
 
Zone or Run TypePercentageHeart Rate
Aerobic/Target Heart Rate Zone 70% - 80% MHR 128 - 146 bpm
Anaerobic Zone 80% - 90% MHR 146 - 165 bpm
VO2Max (Red Line Zone) 90% - 100% MHR 165 - 183 bpm
     
Long Run (17+ mi) / Medium Long Run (11-16 mi) 74% - 84% MHR 135 - 154 bpm
Lactate Threshold / Steady State Run / Tempo Run 82% - 91% MHR 150 - 167 bpm
VO2Max / Track Intervals 93% - 95% MHR 170 - 174 bpm
Marathon Pace Run 79% - 88% MHR 145 - 161 bpm
Recovery Run < 76% MHR < 139 bpm
General Aerobic / Easy Run (< 10 mi) 70% - 81% MHR 128 - 148 bpm
My Heart Rate Stats
Max Heart Rate (MHR)
* Estimated: 208 - (0.7 * age) =
208 - (0.7 * 47) = 175.1 bpm
* Measured: 183 bpm
Resting Heart Rate (RHR)
Measured: 52 bpm
McMillan Running Calculator
Provides estimated paces for various races based upon a past race performance.