Calculate your optimal training heart rate zones using the Karvonen method and age-based formulas. Determine fat burning, cardio, and maximum effort zones for effective training.
Target heart rate training is a scientifically-backed method for optimizing exercise intensity to achieve specific fitness goals. By training within specific heart rate zones, you can maximize fat burning, improve cardiovascular fitness, or enhance athletic performance more effectively than training at random intensities.
Your heart rate is a direct indicator of exercise intensity and metabolic demand. Different heart rate zones correspond to different energy systems and physiological adaptations, making heart rate monitoring an essential tool for effective training.
Simple and widely used, but can be inaccurate for individuals
More accurate method using heart rate reserve
More accurate for older adults and athletes
| Zone | % Max HR | RPE | Duration | Primary Benefit | Fuel Source |
|---|---|---|---|---|---|
| Zone 1 | 50-60% | 1-3 | 20-90 min | Recovery | Fat (95%) |
| Zone 2 | 60-70% | 3-4 | 30-180 min | Base Endurance | Fat (85%) |
| Zone 3 | 70-80% | 4-6 | 20-90 min | Aerobic Power | Fat/Carbs (50/50) |
| Zone 4 | 80-90% | 6-8 | 8-40 min | Lactate Threshold | Carbs (85%) |
| Zone 5 | 90-100% | 8-10 | 30 sec-8 min | VO2 Max/Power | Carbs (95%) |
Beginners: Focus primarily on Zones 1-2 for 4-6 weeks to build aerobic base. Gradually introduce Zone 3 training as fitness improves.
Intermediate: 80% of training in Zones 1-2, 15% in Zone 3, and 5% in Zones 4-5. This follows the 80/20 rule for endurance training.
Advanced/Athletes: Can handle more high-intensity work but still need substantial base training. May use 70/20/10 distribution across zones.
Chest Strap Monitors: Most accurate for continuous monitoring during exercise. Uses electrical signals from the heart (ECG).
Wrist-Based Monitors: Convenient but can be less accurate during high-intensity or arm-heavy activities. Uses optical sensors (PPG).
Manual Pulse Check: Count pulse for 15 seconds and multiply by 4. Less accurate during exercise but useful for resting measurements.
Rate of Perceived Exertion (RPE): Subjective 1-10 scale that correlates well with heart rate zones when calibrated properly.
| Factor | Effect on HR | Considerations |
|---|---|---|
| Age | Decreases Max HR | ~1 bpm decrease per year |
| Fitness Level | Lowers Resting HR | Athletes: 40-60 bpm RHR |
| Temperature | Increases HR | ~10 bpm per 10°F increase |
| Altitude | Increases HR | Acclimatization takes 2-4 weeks |
| Dehydration | Increases HR | Cardiovascular drift occurs |
| Caffeine | Increases HR | Effect lasts 3-6 hours |
| Medications | Variable | Beta-blockers lower HR |
| Stress/Sleep | Affects HRV | Impacts recovery and training |
Base Phase: 85% Zone 1-2, 15% Zone 3. Duration: 8-12 weeks. Focus on aerobic development and fat adaptation.
Build Phase: 70% Zone 1-2, 20% Zone 3, 10% Zone 4-5. Duration: 6-8 weeks. Increase training load and intensity.
Peak Phase: 60% Zone 1-2, 15% Zone 3, 25% Zone 4-5. Duration: 3-4 weeks. Race-specific intensities and tapering.
Recovery Phase: 95% Zone 1-2, 5% Zone 3. Duration: 2-4 weeks. Active recovery and preparation for next cycle.
Cardiac Patients: Require medical clearance and modified target zones. Often use lower percentages and closer monitoring.
Pregnancy: Modified zones with talk test method preferred over specific heart rate targets. Avoid supine positions after first trimester.
Masters Athletes (40+): May need adjusted maximum heart rate formulas and longer recovery between high-intensity sessions.