Your Age

Resting Heart Rate (Optional)

Measure upon waking up, while still in bed, for greater accuracy.

Standard Method: MHR = 220 - age

Awaiting Data

Enter your age to generate your heart intensity map.

Max Heart Rate

bpm

Zone 5: Maximum Effort (90-100%)

Performance / VO2 Max

-- bpm

Zone 4: Anaerobic (80-90%)

Muscular Endurance / Hypertrophy

-- bpm

Zone 3: Aerobic (70-80%)

Cardio / Cardiovascular Fitness

-- bpm

Zone 2: Fat Burning (60-70%)

Efficient Fat Burning

-- bpm

Zone 1: Recovery (50-60%)

Warm up / Recovery

-- bpm

Understanding Training Zones

Training at the right intensity is key to achieving specific goals, whether it's losing weight, running a marathon, or simply maintaining health. Heart rate monitoring allows you to train smartly, avoiding overtraining or insufficient effort.

The Karvonen Method Difference

Simple formulas calculate percentages only from your maximum heart rate. The Karvonen Method is superior because it subtracts your resting heart rate before calculating percentages, and then adds it back. This creates training zones that are much more accurate and adapted to your current fitness level.

Detailing Each Zone:

Zone 1 (Active Recovery): Entry level for sedentary people or warm-up. Improves muscle blood flow and aids recovery after intense training.
Zone 2 (Fat Burning): At this moderate intensity, the body uses fat as the main fuel source and improves mitochondrial efficiency. Ideal for long workouts and endurance.
Zone 3 (Aerobic): "Standard" cardiovascular training zone. Improves blood circulation in the heart and skeletal muscles. This is where the aerobic base is built.
Zone 4 (Anaerobic Threshold): The point where your body starts producing lactic acid faster than it can remove it. Training here increases your tolerance to fatigue and speed.
Zone 5 (Maximum Effort): Short sprint zone (HIIT). Improves neuromuscular power and maximum speed. Sustainable only for very short periods.