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Karvonen Heart Rate Zones
The Karvonen method uses reserve = max HR minus resting HR, then adds resting HR back by percentage. It is more personal than percent-max, but resting HR must be measured accurately.
--Max HR · bpm
--Reserve · bpm
--Z1 min · bpm
--Z1 max · bpm
--Z2 min · bpm
--Z2 max · bpm
--Z3 min · bpm
--Z3 max · bpm
--Z4 min · bpm
--Z4 max · bpm
--Z5 min · bpm
--Z5 max · bpm
Estimates only; verify on site before ordering or building.
Example
| Item | Value | Unit |
|---|---|---|
| Age | 30 | years |
| Resting HR | 60 | bpm |
| Max HR | 190 | bpm |
| Reserve | 130 | bpm |
| Z1 min | 125 | bpm |
| Z1 max | 138 | bpm |
| Z2 min | 138 | bpm |
| Z2 max | 151 | bpm |
| Z3 min | 151 | bpm |
| Z3 max | 164 | bpm |
| Z4 min | 164 | bpm |
| Z4 max | 177 | bpm |
| Z5 min | 177 | bpm |
| Z5 max | 190 | bpm |
Where people go wrong
- Measuring resting HR after exercise or coffee.
- Treating the formula as a measured max.
- Ignoring cardiac drift or heat.
FAQ
How should I measure resting HR?
On waking, before coffee or exercise, sit for five minutes and average several days.
How different is it from percent-max?
For people with low resting HR, Karvonen zones are usually higher.