Cardio Tool
Heart Rate Zone Analyzer
Calculate your max heart rate and training zones using Tanaka, Gellish, Gulati, or Standard formulas. Add resting HR to enable Karvonen HRR for more personalized zones.
Karvonen HRR
5 Training Zones
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Awaiting Data
Enter your age and (optionally) resting heart rate to generate a heart rate zone report.
How to use your zones
Use Zone 2 for aerobic base and long sessions. Mix Zone 3–4 for tempo/threshold once or twice weekly, and reserve Zone 5 for short intervals. Prioritize recovery if fatigue accumulates.
Is Zone 2 better than HIIT for endurance?
Zone 2 builds a strong aerobic foundation and supports long-term endurance. HIIT improves peak fitness quickly but requires more recovery. Many routines work best by combining both with smart weekly volume.
FAQ
Which heart rate formula should I use?
Tanaka is a strong general default for adults. Gellish is often used for fit individuals. Gulati is women-specific. The standard 220-age is the least accurate.
What is Karvonen (HRR) and why is it better?
Karvonen uses your resting heart rate to compute Heart Rate Reserve (HRR). It personalizes zones better than using max HR percentages only.
What’s the best zone for fat loss?
Zone 2 is commonly used for aerobic base and fat oxidation. Consistency and total weekly volume matter most.
What zone improves VO₂ max?
Zone 5 targets high intensity. Use short intervals and allow recovery to avoid overtraining.
How do I measure resting heart rate correctly?
Measure in the morning before caffeine, while still in bed, for 3–5 days and use the average.
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