⚕️ Health Notice: Results are for educational use only. Do not use this tool for self-diagnosis. Consult a healthcare professional for medical concerns.
What is Cardiovascular Zone Calculator?
Zones derived from Maximum Heart Rate (220-Age) or Heart Rate Reserve (Karvonen).
How it Works
1. Input Chronological Age. 2. Define Resting Pulse. 3. Select Intensity. 4. Establish Zones.
Step-by-Step Guide
1. Age
Years.
2. Resting
BPM awake.
3. Select
Target zone.
4. Establish
BPM range.
Example
Input: 30yr, 60rest
Result: 130-150 bpm
FAQ
Karvonen accuracy?
More accurate than 220-Age as it includes resting HR.
Beta blockers?
Lower max HR; rely on RPE instead.
Zone 2 benefits?
Fat oxidation and metabolic health.
Max HR variance?
Genetics play a huge role; test manually if safe.
Recovery rate?
Faster drop after exercise indicates better fitness.
Conclusion
Zone training allows for targeted adaptations: Zone 2 for mitochondrial efficiency, Zone 5 for VO2 Max.