Cardio & Heart
Karvonen Method
HRR-based zones (uses resting + max heart rate).
Inputs
yr
bpm
Measured first thing in the morning, before getting out of bed.
Zones (HRR method)
Max HR
184bpm
Heart rate reserve (HRR)
Max HR − resting HR
124bpm
Z1 — Recovery
Warm-up / cool-down. Conversational.
122–134
bpm
Z2 — Endurance
Aerobic base. Long, steady.
134–147
bpm
Z3 — Tempo
Comfortably hard. Talk in short sentences.
147–159
bpm
Z4 — Threshold
Hard. Single words only.
159–172
bpm
Z5 — VO2 max
Max effort. Short intervals only.
172–184
bpm