Karvonen Method · 5 Training Zones · Personalized Targets
Measure first thing in the morning before getting out of bed
| Zone | % HRR | Benefit | Feel |
|---|---|---|---|
| 1 Recovery | 50-60% | Active recovery, warm-up | Very easy |
| 2 Fat Burn | 60-70% | Fat oxidation, endurance base | Comfortable |
| 3 Aerobic | 70-80% | Cardio fitness, stamina | Moderate effort |
| 4 Threshold | 80-90% | Lactate threshold, speed | Hard, breathing heavy |
| 5 VO2 Max | 90-100% | Max performance, power | All-out sprint |
| Goal | Z1-2 | Z3 | Z4-5 |
|---|---|---|---|
| Fat Loss | 60% | 30% | 10% |
| Endurance | 70% | 20% | 10% |
| Performance | 50% | 30% | 20% |
| General Fitness | 55% | 35% | 10% |
| Category | BPM Range |
|---|---|
| Athlete | 40-54 bpm |
| Excellent | 55-61 bpm |
| Good | 62-65 bpm |
| Average | 66-73 bpm |
| Below Average | 74-81 bpm |
⚕️ Heart rate zones are estimates based on the Karvonen formula. Individuals on beta-blockers or other heart rate-modifying medications should consult their physician. Stop exercise immediately if you experience chest pain, severe dizziness, or shortness of breath. This is not a substitute for medical advice.