Calculate your heart rate training zones using the Karvonen method
Estimates only. Max heart rate uses the age-based formula 220 minus age, which can be off by 10-12 bpm for an individual. Zones use the Karvonen (heart-rate reserve) method: target = reserve x intensity + resting HR. Beta-blockers and some other medicines lower heart rate. If you have a heart condition or are new to exercise, check with your doctor before training at high intensity.
How to Measure Resting Heart Rate
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds or count for 15 seconds and multiply by 4. Average over several days for best accuracy.
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