Target Heart Rate & Karvonen Training Zones

Calculate optimal cardio zones 1 through 5 (Active Recovery to VO2 Max) based on resting heart rate and maximum cardiac capacity.

Configurable Calculation Inputs

Age: number (Default: 32 yrs)
Resting Heart Rate (BPM): Measured upon waking (Default: 62 bpm)
Max HR Formula: select (Default: tanaka)

Mathematical Formula: Karvonen Heart Rate Reserve (HRR) Equation

          Target HR = [(HRmax - HRrest) * %Intensity] + HRrest ; HRmax = 220 - Age (or Tanaka: 208 - 0.7*Age)
        

Accounts for individual baseline cardiovascular fitness by incorporating resting heart rate into the reserve formula.

Comprehensive Guide & Context

The Physiology of Zone 2

In Zone 2, your muscle fibers rely almost purely on beta-oxidation of fatty acids for ATP production. It improves lactate clearance and builds a robust aerobic engine for endurance.

Worked Calculation Examples

30 Year Old Marathon Runner

30yo runner with low resting heart rate of 50 bpm.

Result: Zone 2 Endurance: 132 - 146 BPM

Frequently Asked Questions

What is the talk test in Zone 2?

In Zone 2, you should be able to maintain a conversation in full sentences without gasping for breath, though someone on the phone would recognize you are exercising.