Home
Back
Karvonen Formula for Zone 2:
| From: | To: |
Zone 2 heart rate refers to a moderate intensity training zone where you're working at approximately 60-70% of your maximum heart rate. This zone is ideal for building aerobic base, improving endurance, and promoting fat metabolism.
The calculator uses the Karvonen formula at 60% intensity:
Where:
Explanation: The Karvonen formula provides a more personalized heart rate calculation by accounting for individual resting heart rate, making it more accurate than simple percentage-based methods.
Details: Training in Zone 2 improves aerobic capacity, enhances mitochondrial function, increases fat utilization, and builds endurance without excessive stress on the body. It's the foundation for most endurance training programs.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For maximum heart rate, use a measured value from a max effort test or the common formula (220 - age) as an estimate.
Q1: Why use the Karvonen method instead of simple percentages?
A: The Karvonen method accounts for individual fitness levels through resting heart rate, providing more personalized and accurate training zones.
Q2: How often should I train in Zone 2?
A: Most endurance athletes spend 80% of their training time in Zone 2, with the remaining 20% in higher intensity zones.
Q3: How do I measure my resting heart rate accurately?
A: Measure your pulse for 60 seconds first thing in the morning while still lying in bed, before any activity or caffeine consumption.
Q4: Can Zone 2 training help with weight loss?
A: Yes, Zone 2 training is excellent for fat burning as it primarily uses fat as fuel and can be sustained for longer durations.
Q5: How long should Zone 2 sessions last?
A: Typically 45-90 minutes, though duration depends on fitness level and training goals. Beginners should start with shorter sessions and gradually increase duration.