# Running Pace & Heart Rate Zone Calculator Predict race times, calculate heart-rate zones, and build pace conversion tables from a recent race result > Canonical page: https://elysiatools.com/en/tools/running-pace-heart-rate-zone-calculator - **Category:** Sports - **Keywords:** running, pace, heart rate zones, riegel, vdot, karvonen, lthr, race prediction ## Overview Combine race prediction, heart-rate zones, pace conversion, and a pace table in one running workflow. Uses the Riegel formula, Daniels VDOT estimate, Tanaka max HR, Karvonen heart-rate reserve, and LTHR zones. ## Inputs - **Recent Race Distance** (number): e.g. 10 - **Distance Unit** (select) - **Race Time Hours** (number) - **Race Time Minutes** (number) - **Race Time Seconds** (number) - **Age** (number): e.g. 35 - **Resting Heart Rate** (number): e.g. 60 - **Lactate Threshold Heart Rate** (number): e.g. 170 - **Pace Table Step Seconds** (number) - **Pace Table Range Seconds** (number) ## When to use - When preparing for an upcoming race and needing realistic target finish times based on a recent performance. - When setting up heart rate training zones for recovery, aerobic, or threshold runs using resting and lactate threshold heart rates. - When building a customized pace conversion table to guide interval workouts, tempo runs, and long runs. ## How it works - Enter your recent race distance, unit (kilometers or miles), and exact finish time. - Input your age, resting heart rate, and lactate threshold heart rate (LTHR) to establish physiological baselines. - Adjust optional parameters like pace table step and range to customize the granularity of your pace conversion table. - Submit the details to calculate your VDOT estimate, predicted race times, Tanaka max heart rate, and Karvonen heart rate zones. ## Use cases - Marathon training block planning using VDOT-based target paces and predicted finish times. - Heart rate zone configuration for smartwatches and training platforms using Karvonen and LTHR methods. - Custom pace chart generation for track workouts and tempo runs with specific step intervals. ## Frequently asked questions ### What formulas does this calculator use to predict race times? It uses the Riegel formula to scale race times to new distances and the Daniels VDOT model to estimate aerobic capacity. ### How are the heart rate zones calculated? Zones are calculated using the Tanaka formula for maximum heart rate, the Karvonen formula for heart rate reserve, and your specific Lactate Threshold Heart Rate (LTHR). ### What is VDOT? VDOT is an estimate of your VO2 max based on recent race performances, popularized by coach Jack Daniels to determine optimal training paces. ### Can I use this tool with miles instead of kilometers? Yes, you can select either kilometers or miles as your distance unit for both inputs and outputs. ### Why do I need to input my resting heart rate? 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