Question 1

What is the Karvonen method?

Accepted Answer

The Karvonen method calculates training zones from your heart rate reserve — the gap between your resting and maximum heart rate. Because it factors in your resting HR, it gives more personalised zones than a simple percentage of max heart rate.

Question 2

Is the 220 − age formula accurate?

Accepted Answer

It's a useful starting point but it's only an average — real maximum heart rates can vary by 10–20 bpm either way. If you know your true max HR from a hard race, parkrun effort or a lab test, switch on the toggle and enter it for more accurate zones.

Question 3

How much of my running should be easy?

Accepted Answer

Most coaches recommend the 80/20 rule: around 80% of your weekly running in Zones 1–2 (easy and aerobic) and only 20% at higher intensity. Running easy days genuinely easy is the most common fix for runners who feel stuck.

Question 4

How do I find my resting heart rate?

Accepted Answer

Measure it first thing in the morning before you get out of bed, ideally across a few days. Most watches and fitness trackers also report your resting HR automatically. A typical range for runners is 40–60 bpm.

Question 5

Why is my heart rate so high on easy runs?

Accepted Answer

Heat, humidity, hills, caffeine, dehydration and being new to running all push heart rate up. On a hot Kiwi summer day your HR can sit 5–10 bpm higher for the same effort, so slow down and let pace follow how you feel.

Zone	Heart Rate	Use It For
Z1Recovery	120–132bpm	Warm-ups, cool-downs and easy recovery jogs.
Z2Easy / Aerobic	132–144bpm	The bread-and-butter of training — most of your weekly km.
Z3Tempo	144–156bpm	Steady, comfortably-hard running and longer marathon efforts.
Z4Threshold	156–168bpm	Lactate-threshold work and tempo intervals — race pace for 10K.
Z5Maximum	168–180bpm	Short, hard intervals and sprints. Use sparingly.

Heart Rate Zone Calculator

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