🫀Heart Rate Zone Calculator
Heart rate training zones define intensity levels for cardio exercise. The Karvonen formula uses heart rate reserve (HRmax − resting HR) to give personalised zones more accurate than simple %HRmax methods.
- 1HRmax estimate = 220 − age (or use lab test)
- 2Heart rate reserve (HRR) = HRmax − Resting HR
- 3Zone HR = Resting HR + (HRR × % intensity)
- 45 zones: 50–60% / 60–70% / 70–80% / 80–90% / 90–100% HRR
Age 35 · Resting HR 60 · HRmax 185=Zone 2 (aerobic base): 111–125 bpm60+(185−60)×0.6 to 0.7
| Zone | Intensity | Primary benefit |
|---|---|---|
| Z1 Recovery | 50–60% | Active recovery |
| Z2 Aerobic base | 60–70% | Fat burning, endurance |
| Z3 Aerobic | 70–80% | Cardiovascular fitness |
| Z4 Threshold | 80–90% | Lactate threshold, speed |
| Z5 VO2max | 90–100% | Maximum aerobic power |
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Fun Fact
Zone 2 training (comfortable aerobic pace) is where elite endurance athletes spend 70–80% of their training time — building the aerobic base that supports faster work.
References
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