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Enter your age and resting heart rate to discover your personal training zones.
Understanding Heart Rate Training
Heart rate training uses your heart rate (BPM) as a guide to intensity. Instead of training by pace, which can fluctuate based on terrain, wind, or fatigue, you train by effort.
💡 What is Resting Heart Rate (RHR)?
Your heart rate when you are completely at rest. The best time to measure this is typically right after you wake up, before getting out of bed. A lower RHR often indicates better cardiovascular fitness.
❤️ What is Max Heart Rate?
The maximum number of times your heart can beat in one minute. The standard formula is 220 minus your age, though individual variance can be significant.
The Karvonen Method
Run and Grow uses the Karvonen Formula because it takes into account your Resting Heart Rate (RHR). This makes it more accurate than standard percentage calculations because it factors in your fitness level.
Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR