Get your 5 personalised heart rate training zones using the Karvonen method. Free and instant — enter just your age and resting heart rate.
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Karvonen (Heart Rate Reserve) method · 5 personalised training zones · Instant results
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Heart rate training zones divide your cardiovascular effort into 5 bands, each producing different physiological adaptations. Training intelligently across all zones — with most volume in Zone 2 and targeted sessions in Zone 4–5 — is the most evidence-based approach to improving endurance performance.
| Zone | % Max HR | Feel | Primary Benefit | Suggested Use |
|---|---|---|---|---|
| Zone 1 | 50–60% | Very easy | Active recovery, blood flow | Cool-down, easy walks |
| Zone 2 | 60–70% | Conversational | Fat burning, aerobic base | 80% of all training |
| Zone 3 | 70–80% | Slightly breathless | Aerobic capacity | Moderate tempo runs |
| Zone 4 | 80–90% | Hard | Lactate threshold | Tempo intervals |
| Zone 5 | 90–100% | Maximum | VO2 max, speed | Sprint intervals |
Zone 2 (60–70% of max HR) is where the majority of endurance adaptations occur. Training in Zone 2 increases mitochondrial density, improves fat oxidation efficiency, and builds the aerobic base that supports performance in all other zones. Elite endurance athletes — marathon runners, cyclists, triathletes — spend 75–85% of their training in Zone 2.
The key sign you are in Zone 2: you can hold a full conversation. If you cannot speak comfortably, you have drifted into Zone 3. Most people training at "moderate effort" are actually training in Zone 3, which is harder, more fatiguing, and produces fewer adaptations per hour than Zone 2.
Our calculator uses the Karvonen method, which accounts for your resting heart rate (HRR = Max HR − Resting HR). This produces personalised zones that reflect your cardiovascular fitness level, unlike the simpler percentage-of-max-HR method.
Formula: Target HR = Resting HR + (HRR × Zone %)
A fitter athlete with a lower resting heart rate will have different absolute zone boundaries than a sedentary person of the same age — the Karvonen method captures this difference.