Heart Rate Zones: Train Smarter, Not Just Harder
Understand the 5 heart rate training zones and how to use the Karvonen method for optimal exercise intensity.
Training at the right heart rate zone is the difference between an efficient workout and a wasted one. Too low and you are not challenging your cardiovascular system. Too high and you cannot sustain the effort long enough to get benefits.
Our Target Heart Rate Calculator uses the Karvonen method, which accounts for your resting heart rate to give more personalized zones than the basic 220-minus-age formula.
The Three Key Zones
Fat Burn (50-70%): Comfortable effort you can sustain for long durations. Ideal for building aerobic base. Cardio (70-85%): Moderate-hard effort that improves cardiovascular fitness. Peak (85-95%): Near-maximal effort for interval training and race-pace work.
Combine heart rate training with pace tracking for running, and monitor your calories burned to ensure proper fueling. For strength training days, use the One Rep Max Calculator to set load targets.
Try the Calculator
Put these concepts into practice with our free Target Heart Rate Calculator. No signup required.