Get training zones from max and resting heart rate.

Five training zones from age (or measured max HR) and resting HR. Karvonen / heart-rate reserve.

Get zones Read the guide

Karvonen / heart-rate reserve

Five zones from max and resting HR.

Age uses Tanaka (208 − 0.7×age). Measured max is better if you have it.

HRmax / rest

184 / 60

Estimates, not a lab test

Max HR

Age, years

Resting HR

Zone 1

Karvonen 122–134

Easy / recovery

Zone 2

Karvonen 134–146

Aerobic base

Zone 3

Karvonen 146–159

Tempo

Zone 4

Karvonen 159–171

Threshold

Zone 5

Karvonen 171–184

Hard / VO2

Estimates only. Stop for dizziness, chest pain, or unusual shortness of breath and get care.

This tool is for education and planning. It is not medical advice.

Karvonen vs % max

Percent of max ignores how low your rest sits. Karvonen (heart-rate reserve) uses both. We show Karvonen as the working zones.

HRmax ≈ 208 − 0.7 × age (Tanaka), or your measured max
Karvonen: HR = rest + % × (HRmax − rest)

Measuring resting HR

Sit or lie down, morning, before caffeine. Use several days, not one weird night. A watch is fine; a panic reading is not.

What each zone is for

Z1 easy, Z2 aerobic base, Z3 tempo, Z4 threshold, Z5 hard. Most weeks should not be all Z4–Z5. Stop for chest pain, faintness, or unusual breathlessness and get care.

Not medical advice

This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.

Want the daily picture?

Log meals and hit the target with CaloDrop.

Zones are the work. Meals still need logging if a calorie target is the goal.

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Not medical advice. CaloDrop tools are estimates for planning, not a diagnosis or treatment.