Cardiovascular
Heart Rate Zones
Discover your 5 cardiovascular training zones and what each one develops.
max HR (Tanaka)
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bpm
What are heart rate zones?
Heart rate zones divide the cardiovascular exercise intensity spectrum into 5 ranges. Each zone has distinct physiological adaptations: from active recovery and fat burning in low zones, to VO2 max improvement and anaerobic capacity in high zones.
How are they calculated?
Maximum HR is calculated with the Tanaka formula (208 − 0.7 × age) and zone percentages are applied. If resting HR is provided, the Karvonen method is used for greater precision.
Formula
Zone HR = HRrest + % × (HRmax − HRrest) [Karvonen]⚠️ Limitations
HR max formulas are estimates with a margin of ±10–15 bpm. For maximum precision, perform an exercise stress test.
FAQ
Which zone is best for fat loss?
Zone 2 (60–70% max HR) maximises fat as fuel, but higher zones burn more total calories.
Why is the Karvonen method more accurate?
Because it accounts for your resting HR, which reflects your cardiovascular fitness level.
How much time should I spend in each zone?
For general health: 80% in low zones (1–2), 20% in high zones (4–5). This is polarised distribution.
Can I always train in Zone 5?
No. High zones require recovery. More than 20% of volume in Zone 5 increases overtraining risk.