Calculate your 5 training zones using the Karvonen formula. More accurate than age-only estimates because it accounts for your individual resting heart rate.
Very light. Active recovery, warm up, cool down.
Light effort. Builds aerobic base. Easy conversation.
Moderate. Improves cardiovascular fitness. Short sentences.
Hard. Improves speed and lactate threshold. Few words only.
Maximum effort. Short intervals only. Can't talk.
💡 Measure resting HR first thing in the morning before getting out of bed for the most accurate result.
The 5-zone model is widely used in endurance sports and personal training. Each zone targets different physiological adaptations and has a distinct feel during exercise.
| Zone | Name | % Max HR | Purpose |
|---|---|---|---|
| 1 | Recovery | 50–60% | Active recovery, warm-up, cool-down |
| 2 | Fat Burn | 60–70% | Aerobic base building, fat oxidation |
| 3 | Aerobic | 70–80% | Cardiovascular fitness improvement |
| 4 | Threshold | 80–90% | Lactate threshold, speed development |
| 5 | VO₂ Max | 90–100% | Maximum oxygen uptake, power |
Very light. Active recovery, warm up, cool down.
Light effort. Builds aerobic base. Easy conversation.
Moderate. Improves cardiovascular fitness. Short sentences.
Hard. Improves speed and lactate threshold. Few words only.
Maximum effort. Short intervals only. Can't talk.
💡 Measure resting HR first thing in the morning before getting out of bed for the most accurate result.