Question 1

What is the Karvonen method?

Accepted Answer

The Karvonen method calculates target heart rate zones using your Heart Rate Reserve (HRR = Max HR - Resting HR). Target HR = HRR x intensity% + Resting HR. This is more accurate than using max heart rate alone because it accounts for fitness level.

Question 2

How do I find my resting heart rate?

Accepted Answer

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds or for 15 seconds and multiply by 4. Do this for several days and take the average for the most accurate result.

Question 3

Which zone should I train in?

Accepted Answer

Zone 2 (60-70%) is best for fat burning and building aerobic base. Zone 3 (70-80%) improves cardiovascular fitness. Zone 4 (80-90%) boosts performance and lactate threshold. Most training should be in Zones 2-3 with occasional Zone 4-5 sessions.

Zone	Name	Min HR	Max HR	Purpose
1	Recovery	128	140	Warm-up, cool-down, recovery
2	Fat Burn	140	153	Aerobic base, fat burning
3	Aerobic	153	165	Cardiovascular endurance
4	Threshold	165	178	Lactate threshold, speed
5	Maximum	178	190	Max effort, short intervals

Heart Rate Zone Calculator

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Heart Rate Zones

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