Target Heart Rate Pro
Smart Karvonen-based Training Zones for optimal performance and safety.
Medical Disclaimer
Consult a physician before starting any intense cardiovascular program, especially if you have a known history of heart conditions.
Estimated Maximum Heart Rate
Based on the Fox/Haskell formula, this is the safe upper limit for your cardiovascular system.
Heart Rate Reserve
135 BPM
The difference between your Max HR and Resting HR. This "reserve" represents your heart's functional adaptability.
Cardiovascular Training Zones
Zone 1: Very Light
50-60%Heart health, recovery, and warm-up.
Target Range
Improves overall health and helps with recovery.
Zone 2: Light
60-70%Basic endurance and fat burning.
Target Range
Maximizes fat burning and improves endurance.
Zone 3: Moderate
70-80%Aerobic fitness and cardiovascular capacity.
Target Range
Increases aerobic power and cardiovascular efficiency.
Zone 4: Hard
80-90%Speed endurance and anaerobic capacity.
Target Range
Increases anaerobic tolerance and enhances speed.
Zone 5: Maximum
90-100%Peak performance and sprinting.
Target Range
Develops maximum speed and power output.
The Karvonen Advantage
Unlike simpler models, the Karvonen formula incorporates your resting heart rate. This accounts for your current baseline fitness level and provides far more accurate training zones.
HRR = (Heart Rate Max - Heart Rate Resting)
Zone Adaptations
- Zone 1/2:
Primarily aerobic metabolism, uses fat as the main fuel source. Excellent for building cardiovascular base.
- Zone 3/4:
Crosses the aerobic-anaerobic threshold. Improves lactate clearance and speed endurance.
- Zone 5:
Maximum effort. Only sustainable for short bursts. Develops peak athletic power.