Personalize your training zones using Heart Rate Reserve (HRR). Leave Max HR blank to use 208 − 0.7×age.
Why Use the Karvonen Formula?
The Karvonen formula personalizes your heart rate zones by factoring in your resting heart rate (RHR) - a key indicator of fitness. Unlike simple age-based methods, it adjusts training zones to your unique physiology, ensuring your workouts reflect how hard your body is actually working. As your fitness improves and your RHR decreases, the Karvonen method automatically adapts, making it one of the most accurate and practical ways to guide endurance training.
