010 TRAINING ZONES BASED ON THE HR reserve

METHOD of MARRTI KARVONEN (FINLAND)

Dr Marrti Karovnen

The HR reserve is the difference between HR max minus HR rest.

HR reserve = HR max – HR rest

This table, with these percentages, is only suitable for well-trained athletes.

WORKOUT Code Percentage HR reserve ZONE HR max 200 HR max 190 HR max 185 HR max 180
Active Recovery ART <60 gray <138 <132 <129 <126
Easy endurance training EET 60 - 70 green 138-154 132-147 129-143 126-140
Intensive endurance training IET 70 - 80 green 154-169 147-161 143157 140-153
Tempo endurance training TET 80 - 90 orange 169-185 161-176 157-171 153-167
Deflection point DP 90 red 185 176 171 167
Resistance long RL red 185-191 176-181 171-176 167-173
Resistance short RS red 191-200 181-190 176-185 173-180

HR aim = HR rest + %HR reserve

Table assumes an athlete with a HR max of 200 and a HR rest of 45. HF reserve = 155.
Table assumes an athlete with a HR max of 190 and a HR rest of 45. HF reserve = 145.
Table assumes an athlete with a HR max of 185 and a HR rest of 45. HF reserve = 140
Table assumes an athlete with a HR max of 180 and a HR rest of 45. HFreserve = 135

The lay out of the different training zones according Karvonen. The transition from the green to the orange zone and from the orange to the red zone is gradual.

An exercise at intensity below 60 percent of the HR reserve is regarded as the lower limit. Training under this intensity no longer contributes to an improvement of the aerobic capacity. The training stimulus is too low for improvement of the condition.

To improve the aerobic capacity HR reserve must be between 60 and 90 percent and between 73% and 93% for the HR max.

The anaerobic zone is divided in RL = Resistance long, and RS = resistance short. The reason is that the red zone or the anaerobic zone cannot be managed  using heart rate measurement.

The deflection point for well trained athletes = 93% HR max.