Calculate your optimal training heart rate zones for different exercise intensities.
More accurate, requires resting heart rate
Simple calculation using only age
Measure when you first wake up, before getting out of bed
Training in different heart rate zones targets different energy systems and provides specific adaptations.
Karvonen Method: Uses heart rate reserve (max HR - resting HR) for more personalized zones.
Training Tips: Spend 80% of training time in zones 1-2, and 20% in zones 3-5 for optimal results.
Monitoring: Use a heart rate monitor or fitness tracker for accurate real-time feedback.