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Heart Rate Training Zones

Calculate your 5 heart rate training zones using the Karvonen method based on age and resting heart rate

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your heart rate training zones

Heart rate training zones are intervals of heart rate corresponding to different intensity levels during exercise. By training in the right zones, you can target specific goals like fat burning, endurance or speed.

Karvonen method

The Karvonen method calculates heart rate zones based on your heart rate reserve (HRR), which is the difference between your max heart rate and resting heart rate. The formula is: Target HR = (HRR ร— Intensity%) + Resting HR. This method is more accurate than simple percentage calculations of max heart rate because it accounts for your individual resting heart rate.

The 5 heart rate zones

Zone 1 (50-60%) is light activity and warm-up. Zone 2 (60-70%) is fat burning and light cardio. Zone 3 (70-80%) is aerobic training that improves endurance and fitness. Zone 4 (80-90%) is anaerobic training near the lactate threshold. Zone 5 (90-100%) is maximum effort, only for short intervals.

How to use the zones

Most recreational exercisers should spend 70-80% of training time in zones 2-3 and only 20-30% in zones 4-5. Beginners should primarily train in zones 1-2. For weight loss, zone 2 is most effective for prolonged training. To improve fitness, zones 3-4 are most effective. Elite athletes often use an 80/20 distribution with 80% low intensity and 20% high intensity.

Frequently Asked Questions

What is the Karvonen method?

The Karvonen method calculates heart rate training zones using your heart rate reserve (max HR minus resting HR) rather than just max HR. This gives more accurate zones because your resting heart rate reflects your fitness level. A lower resting heart rate typically indicates better fitness.

In which zone should I train to lose weight?

Zone 2 (60-70% of heart rate reserve) is called the fat burning zone because the body primarily uses fat as fuel at this intensity. However, you burn more total calories at higher intensity. For weight loss, the overall calorie balance matters most. A mix of zone 2 and zone 3-4 intervals is most effective.

How often should I measure my resting heart rate?

Measure your resting heart rate in the morning right after waking up while still lying down. Take the average over 3-5 days for the most accurate result. A declining resting heart rate over time indicates improved fitness. Also watch for sudden increases, which can indicate overtraining or illness.

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