Heart rate zones: training correctly by heart rate
Max heart rate, 5 zones and the Karvonen method explained simply
Heart-rate-based training enables precise training control and maximizes the effectiveness of every session. The maximum heart rate (HRmax) is the key starting value: it indicates the highest heart rate a person can reach under exertion. The rule of thumb HRmax = 220 − age gives a first estimate. For a 30-year-old, this results in HRmax = 190 bpm. The five training zones (50–60%, 60–70%, 70–80%, 80–90%, 90–100% of HRmax) correspond to different physiological intensity ranges.
The Karvonen method refines zone calculation by incorporating resting heart rate. Heart rate reserve (HRR = HRmax − resting heart rate) reflects individual cardiovascular capacity. A trained athlete with a resting heart rate of 50 and an HRmax of 190 has an HRR of 140. Zone 3 (70–80%) under Karvonen works out to 140 × 0.70 + 50 = 148 bpm to 140 × 0.80 + 50 = 162 bpm. Compared with the simple method (133–152 bpm), the Karvonen values are higher – a trained person must therefore work harder to achieve the same relative stimulus.
For training success, sports scientists recommend the 80/20 principle: 80% of training in zones 1–2 (low intensity, base endurance), 20% in zones 4–5 (high intensity). This principle is used by endurance athletes across all disciplines and is well supported by research. A common mistake is spending too much time in zone 3 (strenuous but not intense enough) – so-called "gray zone training", which causes fatigue without maximum adaptation.