Verified Mathematical Model & Formulation
Max HR (Tanaka) = 208 - (0.7 × Age) Heart Rate Reserve (HRR) = Max HR - Resting HR Target HR (Karvonen) = (HRR × Intensity %) + Resting HR Zone 2 (Endurance Base) = 60% to 70% HRR
Determines cardiovascular exercise training intensity zones. The Tanaka formula estimates maximum physiological heart rate, while the Karvonen formula factors resting heart rate to establish individualized metabolic stress zones.
Configurable Parameters & Standard Units
- Age (Years): (Default: 32 years)
- Resting Heart Rate (BPM): (Default: 62 count)
Standard Worked Example & Practical Verification
Scenario: A 35-year-old endurance runner with a measured resting morning heart rate of 60 bpm aiming for Zone 2 base training.
Practical Takeaway: Maintaining heart rate between 134 and 147 bpm develops mitochondrial density and aerobic efficiency without excessive muscular fatigue.
Frequently Asked Questions
Why is Zone 2 training so popular in endurance athletics?
Zone 2 exercise stimulates mitochondrial biogenesis, enhances fatty acid oxidation (fat burning), and increases capillary density with minimal central nervous system fatigue.
How should resting heart rate be measured?
Measure resting heart rate immediately upon waking up in the morning before getting out of bed, drinking coffee, or checking mobile devices.