Enter your age and resting heart rate to get five training zones, worked out with the Karvonen method.
If you do not know it, we estimate 220 minus your age
A rough guide, not medical advice. Real maximum heart rate varies a lot between people. If you have a heart condition or take medication, talk to a doctor before training by heart rate.
The Karvonen method uses your heart rate reserve: max heart rate minus resting heart rate. Each zone is a share of that reserve, added back on top of your resting rate.
Zone 1 is 50 to 60%, zone 2 is 60 to 70%, zone 3 is 70 to 80%, zone 4 is 80 to 90% and zone 5 is 90 to 100%.
In the morning before you get up, count your pulse for a full minute, and average a few days.
It is an average across many people. Yours can be well above or below it. If you know your max from a test, enter it.