❤️ Cardiovascular Training Zones
Target Heart Rate Zone Calculator
Find your Maximum Heart Rate and 5 Karvonen training zones for optimised cardio workouts.
Maximum Heart Rate (MHR)
190 bpm
Karvonen Training Zones:
| Zone | Intensity | Heart Rate Range | Primary Benefit |
|---|---|---|---|
| Zone 1 | 50–60% | - | Active Recovery, Warm-up |
| Zone 2 | 60–70% | - | Fat Burning, Endurance Base |
| Zone 3 | 70–80% | - | Aerobic Fitness, Stamina |
| Zone 4 | 80–90% | - | Anaerobic Threshold, Speed |
| Zone 5 | 90–100% | - | VO2 Max, Maximum Effort |
Heart Rate Training Zone Science
The Karvonen method accounts for your resting heart rate, making zone calculations more personalised than simple percentage-of-max methods:
Target HR = Resting HR + (Heart Rate Reserve × Intensity %)
Where Heart Rate Reserve (HRR) = Maximum HR − Resting HR.
This method was developed by Finnish physiologist Martti Karvonen in 1957 and remains the gold standard for personalised cardio training prescription.