Calculate your exercise heart rate zones for optimal training
Karvonen formula accounts for resting heart rate, giving more accurate training zones. Max HR uses Tanaka formula (208 - 0.7×age) for better accuracy.
| Zone | Name | % Max HR | Purpose | Feeling |
|---|---|---|---|---|
| 1 | Recovery | 50-60% | Warm-up, cool-down, active recovery | Very easy, can converse |
| 2 | Fat Burn / Base | 60-70% | Endurance, fat metabolism | Easy, can hold conversation |
| 3 | Aerobic / Cardio | 70-80% | Fitness, cardiovascular improvement | Moderate, short sentences |
| 4 | Threshold | 80-90% | Lactate threshold, performance | Hard, few words at a time |
| 5 | Maximum | 90-100% | VO2 max, sprint intervals | Maximum effort, can't speak |