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Target Heart Rate Zones
Your Zones (Karvonen)
- Max HR
- Fat Burn (50-60%)
- Aerobic (70-80%)
- Anaerobic (80-90%)
The Karvonen Method Explained
This calculator uses the Karvonen formula, which factors in your Resting Heart Rate (RHR) to calculate Heart Rate Reserve (HRR). This provides a more personalized target zone than simply multiplying your maximum heart rate by a percentage.
Common Mistakes in Heart Rate Training
- Overestimating Max HR: The standard "220 - Age" formula can have a standard deviation of 10-12 beats per minute.
- Not adjusting for medications: Beta-blockers, for example, artificially lower both resting and maximum heart rate.
Frequently Asked Questions
What is the "Fat Burning" zone?
Training at 50-60% of your HRR relies proportionally more on fat oxidation for energy. However, higher intensity zones burn more total calories (and thus total fat) in the same amount of time.