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Train smarter, not just harder. Know exactly which intensity zone you’re working in so every session has a purpose — whether you’re building endurance, burning fat, or pushing your limits.
Leave blank to use the simple percentage method.
The simplest approach estimates your maximum heart rate and applies a straight percentage for each zone.
Max HR= 220 − Age
Target HR= Max HR × Zone %
This works well as a quick estimate. It’s best suited if you don’t know your resting heart rate or just want a ballpark.
The Karvonen formula factors in your resting heart rate, which makes the zones more personalised. Two people the same age but with different fitness levels will get different zone ranges.
Max HR= 220 − Age
Heart Rate Reserve (HRR)= Max HR − Resting HR
Target HR= (HRR × Zone %) + Resting HR
Because it uses your heart rate reserve rather than your absolute max, the Karvonen method produces tighter, more accurate zones that reflect your actual fitness level.
A lower resting heart rate generally indicates better cardiovascular fitness. By incorporating it into the formula, the Karvonen method ensures a well-trained athlete and an untrained beginner of the same age get different zones — as they should, because their hearts respond to effort differently.
1. Measure first thing in the morning, before getting out of bed.
2. Place two fingers on the inside of your wrist (radial pulse) or on the side of your neck (carotid pulse).
3. Count the beats for a full 60 seconds, or count for 15 seconds and multiply by 4.
4. Repeat over 3-5 mornings and take the average for the most reliable number.
Note:The 220 − age formula is an estimate. True max heart rate varies between individuals. For the most accurate zones, consider a graded exercise test supervised by a professional. Use these zones as a starting point and adjust based on how effort feels in practice.
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