Heart rate zones
Calculate training zones by Karvonen
Parameters
Measure in the morning at rest
Estimated max HR
190 bpm
Zone 1 (Recovery)
Easy pace for warm-up and recovery
125 – 138
bpm
Zone 2 (Endurance)
Aerobic base and fat oxidation
138 – 151
bpm
Zone 3 (Tempo)
Improves aerobic capacity
151 – 164
bpm
Zone 4 (Threshold)
High intensity near lactate threshold
164 – 177
bpm
Zone 5 (Max)
Very hard efforts and intervals
177 – 190
bpm
Zones are approximate. Use a heart rate monitor and listen to your body.
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About Heart rate zones
Heart rate zones — Calculate training zones by Karvonen. Health: Health calculators. Use our tools without registration or installing software. All calculations happen in your browser — your data is never sent to a server.