Target Heart Rate Zones

Target Heart Rate & Zones

Calculate precision aerobic and anaerobic training zones using the Karvonen method.

Max Heart Rate

190 BPM

Resting HR

65 BPM

Target Training Zones (Karvonen Method)

65 BPM190 BPM

Zone 1: Warm Up / Recovery

50-60% of Heart Rate Reserve

128 - 140BPM

Zone 2: Endurance / Fat Burn

60-70% of Heart Rate Reserve

140 - 153BPM

Zone 3: Aerobic / Cardio

70-80% of Heart Rate Reserve

153 - 165BPM

Zone 4: Anaerobic / Hard

80-90% of Heart Rate Reserve

165 - 178BPM

Zone 5: VO2 Max / Maximum

90-100% of Heart Rate Reserve

178 - 190BPM
How this is calculated

Max heart rate is estimated as 220 − age. Training zones use the Karvonen method: each zone is a percentage of your heart-rate reserve (max − resting) added back to resting HR, which personalizes zones better than plain %-of-max.