Heart Rate Reserve: Better Zones with the Karvonen Method
What heart rate reserve (HRR) is, the Karvonen formula that turns it into training zones, why it beats plain %HRmax, and how to measure the two inputs.
Heart rate reserve (HRR) is the gap between your maximum and resting heart rates. If your max is 190 and you rest at 50, your reserve is 140 beats. The Karvonen method takes a percentage of that reserve and adds your resting heart rate back on top. That one adjustment makes your zones more personal, especially if you are very fit or just starting out.
What is heart rate reserve?
Your heart rate never drops to zero, so not all of your 190 bpm is usable training range. Heart rate reserve is the part that is:
HRR = maximum heart rate − resting heart rate
A fitter heart pumps more blood per beat, so it beats slower at rest. A fitter person therefore has a larger reserve than an unfit person with the same maximum.
The Karvonen formula
The Karvonen method, published by Finnish physiologist Martti Karvonen in 1957, sets each zone boundary like this:
Target HR = resting HR + (intensity % × heart rate reserve)
Say your max is 190, your resting heart rate is 50, and you want the bottom of Zone 2 at 60% intensity:
- Heart rate reserve = 190 − 50 = 140 bpm
- 60% of 140 = 84 bpm
- Add resting back: 84 + 50 = 134 bpm
A plain "60% of max" would give 114 bpm, 20 beats lower.
Heart-rate reserve
135bpm
185 − 50
Max heart rate
185bpm
Resting heart rate
50bpm
| Zone | Range | Ano ang sinasanay |
|---|---|---|
| Z1 | Recovery 118–131 bpm | Active recovery at warm-up; pinapadaloy ang dugo nang hindi nadadagdagan ang pagod. Napakadali, RPE 1–2. Kayang mag-usap nang buong-buo, halos hindi hingal. |
| Z2 | Endurance 131–145 bpm | Aerobic base, fat oxidation at capillary density, ang pang-araw-araw na zone. Komportable, RPE 3–4. Kayang sumagot nang buong pangungusap. |
| Z3 | Tempo 145–158 bpm | Aerobic capacity at muscular endurance; 'medyo mahirap' na tuloy-tuloy na trabaho. May puwersa, RPE 5–6. Maiikling pangungusap lang. |
| Z4 | Threshold 158–172 bpm | Lactate threshold, ang pinakamataas na race-pace na kaya mong panatilihin. Mahirap, RPE 7–8. Iilang salita lang sa bawat pagkakataon. |
| Z5 | VO₂max 172–185 bpm | Maximal aerobic power at VO₂max sa pamamagitan ng maiikli at mahihirap na interval. Napakahirap hanggang maximal, RPE 9–10. Hindi makapagsalita. |
Z1 · Recovery. Active recovery at warm-up; pinapadaloy ang dugo nang hindi nadadagdagan ang pagod. Napakadali, RPE 1–2. Kayang mag-usap nang buong-buo, halos hindi hingal.
Z2 · Endurance. Aerobic base, fat oxidation at capillary density, ang pang-araw-araw na zone. Komportable, RPE 3–4. Kayang sumagot nang buong pangungusap.
Z3 · Tempo. Aerobic capacity at muscular endurance; 'medyo mahirap' na tuloy-tuloy na trabaho. May puwersa, RPE 5–6. Maiikling pangungusap lang.
Z4 · Threshold. Lactate threshold, ang pinakamataas na race-pace na kaya mong panatilihin. Mahirap, RPE 7–8. Iilang salita lang sa bawat pagkakataon.
Z5 · VO₂max. Maximal aerobic power at VO₂max sa pamamagitan ng maiikli at mahihirap na interval. Napakahirap hanggang maximal, RPE 9–10. Hindi makapagsalita.
- Ina-anchor ng Karvonen ang mga zone sa iyong heart-rate reserve (HRmax − resting HR), kaya mas napepersonalisa nito ang mga zone ayon sa iyong fitness kaysa sa simpleng %HRmax, ang isang fit na atleta na may mababang resting HR ay makakakuha ng kaukulang mababang target.
- Sukatin ang resting heart rate sa unang gising sa umaga, nakahiga, bago mag-caffeine. Ang 5-bpm na error sa RHR ay nagpapagalaw sa bawat zone.
PDF ng iyong personalized na resulta, may QR code para buksan muli kahit kailan.
Why does Karvonen beat plain %HRmax?
Percent-of-maximum zones treat everyone with the same max identically. Karvonen folds in resting heart rate, a rough proxy for fitness:
- It accounts for your conditioning. A trained athlete resting at 45 and a beginner resting at 75 get different zones even with the same max.
- The zones track your fitness. As resting heart rate drops, your reserve grows and the zones update. A fixed %HRmax band never moves.
- It spreads the easy end out. Plain %HRmax puts easy efforts at implausibly low heart rates. Adding resting heart rate back lifts the low zones to numbers you can train at.
For how the different systems carve up the range, compare the heart-rate zone models.
How do I find the two numbers I need?
Resting heart rate (RHR). Measure it first thing in the morning, before you get up, averaged over several days. A chest strap or the overnight reading from a wearable both work. A daytime desk reading runs high.
Maximum heart rate (HRmax). Age formulas (220 − age, or the more accurate Tanaka, 208 − 0.7 × age) can be off by 10+ beats for any individual. A field test gives a far better number. See finding your maximum heart rate for both, or the max heart rate calculator for the estimate.
Karvonen vs. lactate-threshold zones
Karvonen is still anchored to your maximum, which barely responds to training and is hard to measure safely. The most individual anchor is your threshold. Zones set from your lactate-threshold heart rate sit where your physiology changes and rise as you get fitter. Many athletes start with Karvonen and move to LTHR zones after a 30-minute test.
For easy aerobic work, see Zone 2 heart rate, explained.
Sources
- Karvonen, M. J., Kentala, E., & Mustala, O. (1957), the original heart-rate-reserve study
- Tanaka, Monahan & Seals (2001), maximum-heart-rate estimation