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.
Rizab kadar jantung
135bpm
185 − 50
Kadar jantung maks
185bpm
Kadar jantung rehat
50bpm
| Zon | Julat | Apa yang dilatihnya |
|---|---|---|
| Z1 | Pemulihan 118–131 bpm | Pemulihan aktif dan memanaskan badan; melancarkan aliran darah tanpa menambah keletihan. Sangat mudah, RPE 1–2. Boleh berbual penuh, hampir tidak tercungap-cungap. |
| Z2 | Daya Tahan 131–145 bpm | Asas aerobik, pengoksidaan lemak dan kepadatan kapilari, zon roti dan mentega. Selesa, RPE 3–4. Boleh bercakap ayat penuh. |
| Z3 | Tempo 145–158 bpm | Kapasiti aerobik dan daya tahan otot; kerja mantap 'sederhana sukar'. Bekerja, RPE 5–6. Ayat pendek sahaja. |
| Z4 | Ambang 158–172 bpm | Ambang laktat, had atas tempo perlumbaan yang boleh dikekalkan. Sukar, RPE 7–8. Beberapa patah perkataan pada satu masa. |
| Z5 | VO₂max 172–185 bpm | Kuasa aerobik maksimum dan VO₂max melalui selang ulangan pendek dan sukar. Sangat sukar hingga maksimum, RPE 9–10. Tidak boleh bercakap. |
Z1 · Pemulihan. Pemulihan aktif dan memanaskan badan; melancarkan aliran darah tanpa menambah keletihan. Sangat mudah, RPE 1–2. Boleh berbual penuh, hampir tidak tercungap-cungap.
Z2 · Daya Tahan. Asas aerobik, pengoksidaan lemak dan kepadatan kapilari, zon roti dan mentega. Selesa, RPE 3–4. Boleh bercakap ayat penuh.
Z3 · Tempo. Kapasiti aerobik dan daya tahan otot; kerja mantap 'sederhana sukar'. Bekerja, RPE 5–6. Ayat pendek sahaja.
Z4 · Ambang. Ambang laktat, had atas tempo perlumbaan yang boleh dikekalkan. Sukar, RPE 7–8. Beberapa patah perkataan pada satu masa.
Z5 · VO₂max. Kuasa aerobik maksimum dan VO₂max melalui selang ulangan pendek dan sukar. Sangat sukar hingga maksimum, RPE 9–10. Tidak boleh bercakap.
- Karvonen menambat zon kepada rizab kadar jantung anda (HRmax − kadar jantung rehat), jadi ia memperibadikan zon mengikut kecergasan anda dengan lebih baik berbanding %HRmax biasa; atlet cergas dengan kadar jantung rehat yang rendah mendapat sasaran yang lebih rendah sewajarnya.
- Ukur kadar jantung rehat perkara pertama pada waktu pagi, sambil berbaring, sebelum kafein. Ralat 5 bpm dalam RHR mengalih setiap zon.
PDF keputusan peribadi anda, dengan kod QR untuk membukanya semula bila-bila masa.
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