Find your target heart rate zones for effective exercise.
Find your target heart rate zones for different types of exercise to maximize your fitness results.
Max HR = 220 − Age (Karvonen Method)Training "blind" is a common mistake. By knowing your heart rate zones, you can ensure that your "easy" runs are actually easy and your high-intensity sessions are reaching the intended stimulus.
Most athletes use a 5-zone system. Zone 2 (Aerobic) is the "magic" zone for building endurance and metabolic health. Zone 4 and 5 are for power and speed. Balancing these zones is the key to progress without overtraining.
Age 30, Max HR 190, Fat Burn Zone 138-151 BPM