Heart Rate Zones

• Enter your age and resting heart rate (measure resting HR when you first wake up) • Click "Calculate Zones" to generate your personalized training zones • The app calculates your maximum heart rate and heart rate reserve using the Karvonen method • Five color-coded zones appear, each showing: - Target heart rate range in beats per minute - Intensity percentage - Training purpose and effort level • Zone 1 (Recovery): Light activity, easy conversation • Zone 2 (Fat Burn): Endurance training, comfortable effort • Zone 3 (Aerobic): Moderate cardio fitness improvement • Zone 4 (Threshold): High intensity, performance gains • Zone 5 (Maximum): All-out sprints, unsustainable • Use these zones during workouts by monitoring your heart rate with a fitness tracker or manually checking your pulse • Train in lower zones for longer durations, higher zones for short intervals

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