What are heart rate zones for?
Heart rate zones divide exercise intensity into five levels. They help distinguish recovery, endurance, tempo, threshold, and very hard efforts, even when elevation makes pace per kilometre difficult to interpret.
Heart Rate Zone Calculator
Calculate your heart rate zones to pace easy runs, climbs, and hard workouts more effectively. Choose a calculation based on maximum heart rate or the Karvonen method, which also accounts for resting heart rate.
Maximum heart rate or Karvonen?
The maximum heart rate method applies a percentage directly to your maximum. Karvonen applies that percentage to your heart rate reserve, calculated between resting and maximum heart rate, making it more individualised.
How should you use them on trails?
Your heart rate can rise on a climb while your pace falls. Use zones as a guide, then combine them with breathing, perceived effort, heat, altitude, and muscular fatigue.
Your heart rate zones
Maximum heart rate used
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Method
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| Zone | Range | Use |
|---|---|---|
| Zone 1 — Recovery | - | Warm-ups, recovery, and very easy effort. |
| Zone 2 — Endurance | - | Aerobic endurance and easy long runs. |
| Zone 3 — Tempo | - | Steady, controlled effort on runnable terrain. |
| Zone 4 — Threshold | - | Sustained climbs and demanding intervals. |
| Zone 5 — Maximum | - | Short, very intense efforts. |
Example: with a maximum heart rate of 190 bpm, Zone 2 based on maximum heart rate is between 114 and 132 bpm.
These zones are training estimates, not a medical diagnosis. A maximum heart rate measured during an appropriate test is more reliable than an age-based formula. Seek medical advice if you have pain, feel unwell, have a health condition, or are returning after a long break.
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Download on the App StoreF.A.Q
Everything you need to know about TrailRun training plans, workout tracking, and features.
Is TrailRun right for me if I am new to trail running?
Yes. Whether you are discovering trail running or aiming for an ultra, TrailRun creates a plan tailored to your level, goal, and daily life so you can progress without rushing.
How is my personalized training plan created?
When you sign up, you provide your level, goal, availability, and constraints. TrailRun then generates a balanced plan with running sessions, integrated strength training, clear targets, and explanations for every workout.
What is included in the free version?
The free version lets you get a personalized training plan, reschedule your workouts, create your own routes, sync your sessions with your watch, and benefit from coaching tips.
What does the Pro subscription really unlock?
Pro includes every free feature, daily guidance from an expert coach, plan adjustments when life gets in the way, precise workout targets, overtraining alerts, and in-depth stats analysis. You also get injury-prevention strength training, ideal routes with elevation profiles, 3D Flyover, and GPX export to your watch.
Can I move my sessions if my schedule changes?
Yes. You can reschedule your workouts when your availability changes. With Pro, your plan also adapts to unexpected events so your progress stays consistent without disrupting your preparation.
Can TrailRun help me avoid injuries or return after an injury?
TrailRun includes strength work, recovery, and progressive return-to-running programs designed by professionals. If you are injured or pain persists, the app does not replace medical advice.
Can I track my runs without a watch and find routes?
Yes. Built-in GPS tracking records your route, distance, pace, altitude, elevation gain, and elevation loss, even without a watch. You can also create your own routes, discover new ones, and use Pro to explore your course in a 3D Flyover.
Can I sync my workouts with my watch?
Yes. You can sync your TrailRun workouts with your Apple Watch and Suunto watch. Garmin compatibility is coming soon.
How does TrailRun adapt my training as I progress?
TrailRun uses your training history to adjust your training volume. Advanced statistics help you track changes in your training load, measure your progress, and better understand your coach's advice.
Can I cancel my subscription at any time?
Yes. You stay in control: your subscription can be canceled anytime from your App Store subscription settings.