Calculate personalized training zones for optimal cardio workouts
Karvonen method (~1957) — Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR. This heart rate reserve method accounts for individual fitness level by incorporating resting heart rate.
Result: Five personalized training zones from recovery (50-60%) to peak performance (90-100%).
Enter your age to calculate your heart rate training zones
Heart rate zones help you train at the right intensity for your goals. Each zone targets different energy systems and produces specific adaptations. Training in the correct zone ensures you're working hard enough to improve, but not so hard that you overtrain.
| Zone | % Max HR | Primary Benefit |
|---|---|---|
| Zone 1 | 50-60% | Recovery, warm-up, cool-down |
| Zone 2 | 60-70% | Fat burning, aerobic base |
| Zone 3 | 70-80% | Aerobic fitness, endurance |
| Zone 4 | 80-90% | Lactate threshold, speed |
| Zone 5 | 90-100% | VO2 max, peak performance |
Zone 2 (60-70% max HR) burns the highest percentage of calories from fat. However, higher-intensity zones burn more total calories. For fat loss, a mix of Zone 2 training and higher-intensity intervals is most effective.
Measure your resting heart rate first thing in the morning before getting out of bed. Take your pulse for 60 seconds over 3-5 days and average the results. A lower resting HR generally indicates better cardiovascular fitness.
The Karvonen method uses your heart rate reserve (Max HR - Resting HR) to calculate more personalized training zones. It's more accurate than simple percentages of max HR because it accounts for your individual fitness level.
Use our other calculators to optimize your training.
VO2 Max Calculator