My Heart Rate Zones
Calculate your 5 heart rate training zones using the Karvonen method (heart rate reserve).
bpm — measure when you first wake up
Estimated Max HR: 187 bpm (Tanaka formula)
Max Heart Rate
187 bpm
Zone 1: Recovery
124 – 136 bpm
Very easy effort, active recovery walks and easy jogs
Zone 2: Aerobic / Easy
136 – 149 bpm
Conversational pace, the bulk of your training should be here
Zone 3: Tempo
149 – 162 bpm
Comfortably hard, marathon to half marathon effort
Zone 4: Threshold
162 – 174 bpm
Hard effort, 10K to 5K race intensity
Zone 5: VO2max / Speed
174 – 187 bpm
Maximum effort, interval and sprint training
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