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Training heart rate zones calculator (Karvonen)

Calculate personalized training zones with the Karvonen method, which uses your resting heart rate.

years
bpm
Max heart rate
190 bpm
Z1 · Recovery (50–60%)125–138 bpm
Z2 · Aerobic base (60–70%)138–151 bpm
Z3 · Aerobic (70–80%)151–164 bpm
Z4 · Threshold (80–90%)164–177 bpm
Z5 · Maximum (90–100%)177–190 bpm

The Karvonen method uses heart rate reserve (max HR − resting HR), personalizing zones to your fitness. Measure resting HR right after waking, still lying down.

Guide Heart rate training zones Interactive lesson: The fat-burning zone is real — and useless Walking burns more fat than running, and running still takes off more fat. Both are true.

How the calculation works

Heart rate reserve is HRR = max HR − resting HR (max HR ≈ 220 − age). Each zone is target HR = HRR × intensity% + resting HR. Because it accounts for resting HR, it's more accurate than using only a percentage of max HR.

Examples

  • Max HR 190, resting 60, 70%: (190−60)×0.7 + 60 = 151 bpm.
  • Zone 2 (60–70%) is aerobic base; zone 4 (80–90%) is threshold.

Frequently asked questions

Karvonen or % of max HR?

Karvonen is more individual because it uses your resting HR, which reflects fitness. For most athletes, it's preferred.

How to measure resting HR?

On waking, still lying down, count beats for 1 minute. Fitter people tend to be lower.

Which zone for each workout?

Recovery: Z1. Base/fat burn: Z2. Tempo: Z3. Threshold: Z4. Short intervals: Z5. Vary across the week.

Which zone should I train in most?

Zones 1 and 2. Endurance athletes typically spend about 80% of their time easy and only 20% hard.

Is 220 minus age reliable?

It is only an estimate, with individual variation of ±10 to 12 beats.

How do I measure resting heart rate?

Lying down, right after waking, over several days, then average. A rising trend often signals accumulated fatigue.

Do I need medical clearance first?

For zone 4 and 5 work, and especially with cardiovascular risk factors, it is sensible to get checked.

Sources and references

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Updated on June 30, 2026 · by Rafael Rossi · Methodology & sources