HR Training Zones

Optimize your aerobic and anaerobic efficiency

Zone 1: Recovery (50-60%) 118-132 BPM
Zone 2: Aerobic (60-70%) 133-145 BPM
Zone 3: Tempo (70-80%) 146-160 BPM
Zone 4: Threshold (80-90%) 161-175 BPM
Zone 5: Peak (90-100%) 176+ BPM

The Karvonen Formula

Our Precision Zones engine uses the Karvonen Formula (Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR). This method is significantly more accurate than basic age-based percentages as it accounts for specific cardiovascular conditioning and resting state.