Calculates maximum heart rate and 5 individualized aerobic/anaerobic training zones (Zones 1-5) using the Tanaka and Karvonen heart rate reserve equations.
Find your 5 aerobic training heart rate zones using the Karvonen formula.
Evidence-based estimations. Consult a physician for personalized guidance.
Official clinical definitions and validated mathematical models
The Karvonen formula adjusts training intensity based on resting cardiovascular fitness, providing more individualized zones than straight maximum percentage calculations.
| Zone | % of HRR | Effort Level | Primary Energy System | Physiological Adaptation |
|---|---|---|---|---|
| Zone 1: Active Recovery | 50% – 60% | Very Light | Fat Oxidation | Accelerates waste removal, cardiac rehab |
| Zone 2: Aerobic Base | 60% – 70% | Comfortable | Fat & Glycogen | Capillary density, mitochondrial biogenesis |
| Zone 3: Aerobic Tempo | 70% – 80% | Moderate | Carbohydrate | Cardiovascular efficiency, sustained stamina |
| Zone 4: Lactate Threshold | 80% – 90% | Hard | Anaerobic Glycolysis | Increases lactate clearance threshold, VO₂ max |
| Zone 5: Neuromuscular Max | 90% – 100% | Maximal Sprint | ATP-CP / Phosphagen | Peak power output, fast-twitch motor units |
Calculate running/walking pace, time, or distance for 5k, 10k, marathon, or custom distances.
Estimate calories expended during over 25 activities including running, cycling, swimming, and gym.
Calculate your maximum single-repetition lift (1RM) and percentage training rep ranges.
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