Your five training zones, calculated from your own resting and max heart rate using the Karvonen (heart-rate reserve) method — the version coaches use because it accounts for fitness, not just age.
Your numbers
years
bpm
Average of 3 mornings, taken lying down before getting up.
bpm
Formula suggests —
Heart-rate reserve–
MethodKarvonen
Max HR formulaGulati (women)
Five zones
Cool → easy effort · Warm → max effort
Coaching notes
Recalculate every 8–12 weeks
Resting HR drops as fitness improves, which shifts every zone up. Re-enter your numbers on that schedule, or sooner after a noticeable fitness jump.
Trust the talk test over the number
If a zone's heart rate has you gasping when it shouldn't, go by feel that day — heat, sleep, and stress all shift HR independent of fitness.
Menstrual cycle shifts effort
The same pace can feel and read easier in the follicular phase and harder in the luteal phase. Worth tracking so a "hard" Zone 2 day isn't mistaken for lost fitness.
Pace zones come next
After 3–4 consistent weeks, add one comfortably-hard 20–30 minute effort. That pace becomes the anchor for pace zones alongside these heart-rate ones.