Running Zones Calculator – Heart Rate & Pace Training Zone Excel Tool

The Running Zones Calculator is a simple and practical Excel-based tool designed for athletes and coaches who want to organize and structure training sessions more efficiently.

By entering your minimum and maximum heart rate values, the sheet automatically generates commonly used training zones (Zone 1–Zone 5). This helps categorize your easy runs, steady efforts, tempo sessions, and high-intensity work based on your preferences and training model.

This tool is suitable for:

• Runners of all levels

• Endurance athletes

• Coaches who plan weekly training

• Anyone who wants a clean and organized way to visualize training intensity

Key features:

• Easy Excel file format

• Auto-calculated training zones based on your inputs

• Customizable values

• Clear layout for quick reference

• Can be used on computer, phone, or tablet

This product does not provide medical or performance guarantees — it is a simple organizational tool designed to help structure your training info visually.