Easy running heart rate

Method and sources

HRmax = 208 - 0.7 × age · easy ceiling = HRrest + 0.70 × (HRmax - HRrest)

Tanaka: HRmax = 208 - 0.7 × age. Karvonen: HR = resting HR + share × (HRmax - resting HR); the easy ceiling here is 70% of reserve. Edwards uses 50-100% of HRmax; Friel uses a measured running threshold with the published open-ended zones. These methods are different conventions, not interchangeable physiological thresholds. Age formulas describe groups and can miss your real maximum. Gulati was derived in women. Medication, illness, heat and fatigue can change the response; use assessed values and comfortable speech to guide easy running.

• Tanaka et al. 2001
• Gellish et al. 2007
• Nes et al. 2013
• Gulati et al. 2010
• Joe Friel · TrainingPeaks

Sources checked 30.10.2026