Question 1

What are heart rate training zones?

Accepted Answer

Heart rate training zones are intensity ranges defined as a percentage of your maximum heart rate (HRmax) or heart rate reserve (HRR). There are typically 5 zones: Zone 1 (recovery), Zone 2 (endurance), Zone 3 (tempo), Zone 4 (threshold), and Zone 5 (VO2max). Each zone corresponds to a specific physiological adaptation.

Question 2

Which method is better: Karvonen or %HRmax?

Accepted Answer

The Karvonen method (also called Heart Rate Reserve method) is generally more accurate because it accounts for your resting heart rate, making zones personalized to your fitness level. The %HRmax method is simpler but less precise, especially for athletes with very low or high resting heart rates.

Question 3

How do I find my maximum heart rate?

Accepted Answer

The most reliable way is a supervised maximal exercise test. Otherwise, you can estimate it using age-based formulas: Tanaka (208 - 0.7 × age, published in 2001) is considered more accurate than the classic Fox formula (220 - age). For women, the Gulati formula (206 - 0.88 × age, 2010) may be more appropriate.

Question 4

What is the difference between 5-zone and 3-zone models?

Accepted Answer

The 5-zone model divides intensity into recovery, endurance, tempo, threshold, and VO2max. The 3-zone model is based on lactate thresholds: below LT1 (aerobic), between LT1 and LT2 (mixed), and above LT2 (anaerobic). The 3-zone model is preferred by researchers and coaches focused on polarized training.

Question 5

What is the 80/20 rule in training?

Accepted Answer

The 80/20 rule (also called polarized training) suggests that approximately 80% of your training should be at low intensity (Zone 1-2) and 20% at high intensity (Zone 4-5). This distribution, supported by research from Stephen Seiler, maximizes aerobic adaptations while minimizing overtraining risk.

Heart Rate Zone Calculator

Heart Rate Zones

Frequently Asked Questions

What are heart rate training zones?

Which method is better: Karvonen or %HRmax?

How do I find my maximum heart rate?

What is the difference between 5-zone and 3-zone models?

What is the 80/20 rule in training?