Which zone should I train in?

Most of your training (about 80%) should be in Zone 2 for building aerobic base. Harder sessions in Zones 4-5 should make up about 20% of training time.

Why use the Karvonen method?

The Karvonen method accounts for resting heart rate, making zones more personalized than simple percentage-of-max methods.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds on three consecutive days and average the results.

Free Heart Rate Zones Calculator

Calculate your five heart rate training zones using the Karvonen method for optimized workout intensity.

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Age

years

Resting Heart Rate

bpm

Zone 2 Aerobic (60%)

138 bpm

Zone 1 Recovery (50%)125 bpm

Zone 3 Tempo (70%)151 bpm

Zone 4 Threshold (80%)164 bpm

Zone 5 Maximum (90%)177 bpm

Max Heart Rate190 bpm

Zone 2 Aerobic (60%) vs Age

View formula & how it works →

Heart Rate Zones (Karvonen Method)

Target HR = (Max HR - Resting HR) x Intensity% + Resting HR

Five Training Zones

ZoneIntensityPurpose 150-60%Recovery, warm-up 260-70%Base aerobic fitness 370-80%Tempo, lactate threshold 480-90%Anaerobic capacity 590-100%Maximal effort, sprints

Example Calculation

A 30-year-old with a resting HR of 60 bpm.

01Max HR = 220 - 30 = 190
02HRR = 190 - 60 = 130
03Zone 2 low = 130 x 0.60 + 60 = 138 bpm
04Zone 4 low = 130 x 0.80 + 60 = 164 bpm

Frequently Asked Questions

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Free Heart Rate Zones Calculator

Heart Rate Zones (Karvonen Method)

Five Training Zones

Example Calculation

Frequently Asked Questions

Understanding BMI: What It Means and How to Calculate It

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