HEART RATE ZONES
Calculate precise training zones using the Karvonen method (Heart Rate Reserve), which accounts for cardiovascular fitness via Resting Heart Rate.
Used for Tanaka Max HR formula if Max HR is unknown.
Crucial for Karvonen accuracy. Measure immediately upon waking.
Target Max HR
Heart Rate Reserve (HRR)
Formula: (Max HR - Resting HR) × % Intensity + Resting HR
Zone 5: VO2 Max (90-100%)
Maximal effort. 4x4 intervals.
- bpm
Zone 4: Threshold (80-90%)
Lactate threshold. Improves anaerobic capacity.
- bpm
Zone 3: Tempo (70-80%)
Moderate aerobic. "Grey zone" for polarized training.
- bpm
Zone 2: Base Aerobic (60-70%)
Mitochondrial biogenesis. 80% of training volume.
- bpm
Zone 1: Recovery (50-60%)
Active recovery and warm-up.
- bpm