❤️ Cardiovascular Training Optimization
Target Heart Rate & Training Zones Calculator
Compute your maximum heart rate ($HR_{\text{max}}$), Heart Rate Reserve ($HRR$), and personalized 5-Zone cardiovascular ranges using the clinical Karvonen formula.
Cardiovascular Profile
Measured upon waking up in bed.
Zone 2 Aerobic Base Target
138 - 151 BPM
| Zone | Intensity | Heart Rate (BPM) | Primary Benefit |
|---|
💡 Zone 2 Endurance Benchmark:
Training 80% of weekly cardio volume in Zone 2 (60-70% HRR) maximizes mitochondrial density and fat oxidation without central nervous system fatigue.
The Karvonen Heart Rate Reserve Formula
The Karvonen formula calculates target heart rate based on Heart Rate Reserve ($HRR$):
$$\text{Target HR} = (\text{HR}_{\text{max}} - \text{HR}_{\text{rest}}) \times \text{Intensity} + \text{HR}_{\text{rest}}$$
- Zone 1 (50-60% HRR): Active Recovery & Warmup
- Zone 2 (60-70% HRR): Aerobic Base & Fat Oxidation
- Zone 3 (70-80% HRR): Aerobic Endurance & Tempo
- Zone 4 (80-90% HRR): Anaerobic / Lactate Threshold
- Zone 5 (90-100% HRR): $\text{VO}_2\text{ Max}$ & Neuromuscular Power