Heart Rate Zones for an Elite Runner Age 28
A 28-year-old elite runner with a very low 45 bpm resting heart rate has a max HR near 192 bpm and broad zone ranges.
How to use this tool
- Enter age and resting heart rate in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your estimated max hr and the full breakdown beneath it.
Elite endurance athletes often have resting heart rates below 50 bpm — see how that affects the heart rate zone chart for a 28-year-old runner.
Frequently asked questions
- What is the Karvonen method?
- It calculates training zones as a percentage of heart-rate reserve (max HR − resting HR), then adds resting HR. This personalises zones better than using max HR alone.
- How do I find my resting heart rate?
- Measure your pulse first thing in the morning before getting up, ideally on several days and average the results.