Target Heart Rate Zones (Karvonen & Tanaka)
Calculate your 5 cardiovascular training zones (Warm-up, Fat Burn Zone 2, Aerobic, Anaerobic, and Redline Max) for optimal cardio efficiency.
💓 Cardiac Vitals
Yrs
55 (Athletic)
65 (Normal)
75 (Average)
BPM
Zone 2 (Fat Burn & Base)
126 – 139 BPM
Zone 3 (Aerobic Cardio)
139 – 151 BPM
Zone 4 (Anaerobic Threshold)
151 – 163 BPM
Zone 5 (Peak Neuromuscular)
163 – 188 BPM
The 5 Heart Rate Training Zones Explained
| Zone | Intensity | Primary Metabolic Benefit |
|---|---|---|
| Zone 1: Active Recovery | 50% – 60% | Warm-up, cooldown, and cellular recovery |
| Zone 2: Fat Burning & Endurance | 60% – 70% | Mitochondrial biogenesis and maximal fat oxidation |
| Zone 3: Aerobic Fitness | 70% – 80% | Cardiovascular stamina and capillary density |
| Zone 4: Anaerobic Lactate Threshold | 80% – 90% | High-intensity speed stamina and lactate clearance |
| Zone 5: Maximum Effort | 90% – 100% | Fast-twitch muscle power and VO2 max development |