Find your target heart rate zones for exercise using the simple percentage-of-max method or the more accurate Karvonen formula.
Measure before getting out of bed.
Simple: target HR = HRmax × intensity.
Warm-up / recovery. Builds base endurance.
Fat-burning zone. Easy aerobic pace.
Aerobic zone. Improves cardiovascular fitness.
Anaerobic threshold. Improves lactate buffering.
VO₂ max. Short intervals only.