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💓 Target Heart Rate & Zone 2 Cardio Calculator

Calculate your personal cardiovascular training zones using the Tanaka & Karvonen formulas to optimize mitochondrial density and aerobic endurance.

Cardiovascular Baseline

Tip: Measure your morning resting pulse right upon waking for optimal accuracy.
Estimated Maximum Heart Rate:
184 BPM (Tanaka formula)

Cardio Training Zones

Karvonen Method
Zone 1: Active Recovery & Gentle Movement 125 – 136 BPM

Promotes blood circulation, accelerates lactic acid clearance, and supports autonomic relaxation.

Zone 2: Aerobic Base & Mitochondrial Fat Oxidation 136 – 148 BPM

The foundation of longevity cardio. Maximizes fatty acid oxidation and multiplies cellular mitochondria.

Zone 3: Aerobic Endurance & Steady-State Tempo 148 – 160 BPM

Improves cardiovascular stroke volume and glycogen storage efficiency.

Zone 4: Anaerobic Threshold & Lactate Management 160 – 172 BPM

Enhances lactate clearance rate, high-speed stamina, and cardiopulmonary power.

Zone 5: Peak VO2 Max & High-Intensity Intervals 172 – 184 BPM

Maximal oxygen uptake stimulation for short bursts of athletic speed and sprint conditioning.

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Important Health & Wellness Notice:

The information provided on Health Advisor (fivu.net) is intended strictly for general educational and informational purposes. It is not intended as medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition. Learn about the difference between traditional remedies and medical care →