Cardio Zone Calculator
Calculate your five cardiovascular training zones based on heart rate for targeted workouts.
Your Parameters
years
bpm
Required for Karvonen method
Max HR: 190 bpm | HR Reserve: 130 bpm
Your Training Zones
Zone 1 - Recovery
125 - 138 bpm | Active recovery, warm-up
Zone 2 - Endurance
138 - 151 bpm | Aerobic base building
Zone 3 - Tempo
151 - 164 bpm | Aerobic capacity
Zone 4 - Threshold
164 - 177 bpm | Lactate threshold
Zone 5 - VO2 Max
177 - 190 bpm | Maximum effort
Max Heart Rate
190 bpm
HR Reserve
130 bpm
Recommended Distribution
Zone 1 (Recovery): ~10% of training
Zone 2 (Endurance): ~65% of training
Zone 3 (Tempo): ~15% of training
Zone 4 (Threshold): ~8% of training
Zone 5 (VO2 Max): ~2% of training