Target Heart Rate Zones
Heart rate zones (50–100% of max) using age and Karvonen (reserve) method.
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Zones
Zones
Max HR (Tanaka)
208 − 0.7 · age
Karvonen
HRR = max − rest; target = rest + %·HRR
Zone 1 recovery
50–60%
Zone 2 endurance
60–70%
Zone 3 tempo
70–80%
Zone 4 threshold
80–90%
Zone 5 max
90–100%
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