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Calculate personalized training zones for optimal workout intensity
Used for Karvonen method (more accurate)
Enter if you know your actual MHR from testing
0 bpm
Using Tanaka formula: 208 - (0.7 × age)
Enter your information to calculate zones
Karvonen Method
More accurate, accounts for fitness level via resting HR
Simple Percentage
Easier to calculate, good for general estimates
Heart rate training zones help you optimize your workouts by exercising at the right intensity for your goals. Each zone offers different physiological benefits, from burning fat to improving maximum performance.
The Karvonen method (also called Heart Rate Reserve method) is more accurate because it accounts for your individual fitness level through your resting heart rate. A lower resting heart rate indicates better fitness and affects your training zones.
Focus on Zones 1-2 for most of your training (80%). Gradually introduce Zone 3 work. Build a solid aerobic base before higher intensity training.
Follow the 80/20 rule: 80% easy (Zones 1-2), 20% hard (Zones 4-5). Include weekly tempo runs and interval sessions while maintaining aerobic base.
Polarized training: easy or hard, minimize Zone 3. Include specific race-pace work and periodize your training throughout the season.
Use the Karvonen method if you know your resting heart rate, as it's more personalized. The simple percentage method works well for general estimates.
Measure first thing in the morning, before getting out of bed, after a good night's sleep. Count your pulse for 60 seconds or use a heart rate monitor. Average several days for accuracy.
Most experts recommend 80% of training in Zones 1-2 and 20% in Zones 4-5. Zone 3 is sometimes called the "grey zone" - not easy enough to recover, not hard enough to improve.