Heart rate zones
Your 5 training zones with the Karvonen method.
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Train at the right intensity, not at random
Always running “all out” or always “easy” leads to plateaus. The 5 heart rate zones give every session a precise physiological purpose — and the Karvonen method personalises them with your resting heart rate, a direct reflection of your fitness.
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Enter your age
Used to estimate max HR (220 − age).
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Add your resting HR
Measured on waking — this is what personalises the zones.
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Read your 5 zones
Each bpm range with its training purpose.
Example: 35 years old, 60 bpm at rest
| Zone | Range | Use |
|---|---|---|
| Z1 (50-60%) | 123 – 135 bpm | Recovery |
| Z2 (60-70%) | 135 – 148 bpm | Endurance base |
| Z3 (70-80%) | 148 – 160 bpm | Tempo |
| Z4 (80-90%) | 160 – 173 bpm | Threshold |
| Z5 (90-100%) | 173 – 185 bpm | VO2max |
The estimated max HR (220 − age) varies by ±10 bpm between individuals: if you know your true max HR (stress test), your real zones may shift accordingly. If you have a heart condition, get medical advice before any intense training.
Frequently asked questions
Why Karvonen rather than % of max HR?
Plain percentages of max HR ignore your training level. Karvonen works on the “heart rate reserve” (max HR − resting HR): two people of the same age but different fitness get different zones — the one with a trained heart (resting at 50 bpm) gets higher zones.
How do I measure my resting heart rate?
In the morning upon waking, before getting up: count beats for 60 seconds (or use your watch). Average over 3 days. Typical: 60-80 bpm for a sedentary person, 45-55 for a trained endurance athlete.
Why does everyone talk about zone 2?
It is the endurance base zone: intense enough to develop the aerobic system (mitochondria, capillaries, fat utilisation), gentle enough to recover quickly and stack volume. Elite athletes spend up to 80% of their training time there.
Is the 220 − age formula reliable?
It is a statistical average with a standard deviation of about ±10 bpm: at 40, your true max HR could be 170 or 190. To know it precisely, do a supervised stress test — and mentally replace the estimate with your own value.