Tool · Karvonen
FIND YOUR RANGE.
Age and resting heart rate are enough to estimate five training zones. Use them to keep easy days easy and hard intervals honest.
187Estimated max HR · bpm
Z1 · Recovery
124–136 bpm
Warm-ups, cool-downs, and easy walking between efforts.
Z2 · Endurance
136–149 bpm
Conversational pace. The base of a treadmill block.
Z3 · Tempo
149–162 bpm
Steady, controlled work. Short sentences, not chatting.
Z4 · Threshold
162–174 bpm
Hard intervals. A few minutes at a time, then recover.
Z5 · Redline
174–187 bpm
Very short efforts only. Form first, ego second.
Your easy range is about 136–149 bpm. Most treadmill time can sit there; save Z4 and Z5 for short intervals. Estimates only, based on the Karvonen method — check with a coach before training to a number.
Your first class
ZONES ARE A GUIDE. THE WORK IS THE WORK.
Bring the numbers to the room. A coach can help you translate them into speed and incline on a Technogym tread.