Calculate your five training heart rate zones using the Karvonen formula. Enter your age and resting heart rate to get personalized zone ranges.
The Karvonen formula uses your heart rate reserve (max HR minus resting HR) to calculate more personalized training zones. It's more accurate than simply using percentages of max HR because it accounts for your baseline fitness level.
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or for 15 seconds and multiply by 4. Do this for several days and take the average.
Zone 2 (60–70%) is ideal for fat burning and building aerobic base. Zone 3 (70–80%) improves cardiovascular fitness. Zone 4 (80–90%) builds speed and power. Most training should be in Zones 2–3 with occasional Zone 4–5 intervals.