Why the Karvonen method
The simple method takes a percentage of max heart rate. Karvonen also uses your resting heart rate, so it adapts to your fitness. Two people with the same max but different resting heart rates get different zones.
How to train with zones
- Zone 1–2: about 80% of your weekly training. Builds endurance and helps recovery.
- Zone 3: steady runs, but do not spend all your training here.
- Zone 4–5: 10–20% of training — intervals and tempo runs.
Your watch and chest strap show your heart rate, but it reacts with a delay of 1–2 minutes. On intervals, use pace or effort first.
Questions and answers
What is Zone 2 training?
Easy endurance training at 60–70% of heart rate reserve. You can breathe through your nose and talk. It builds your aerobic base.
Is 220 minus age accurate?
It is a rough estimate with an error of 10–15 beats. The Tanaka formula (208 − 0.7 × age) is a little more accurate, but your real max is best.
Why is my heart rate higher than usual today?
Heat, poor sleep, stress, caffeine or the start of an illness raise heart rate. On such days train easier.
How it is calculated: sources
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn. 1957;35:307–315.
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37:153–156.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.