Karvonen — heart-rate zones from your HR reserve

More accurate than %HRmax alone. Uses your real resting HR to personalize each zone. Run a 5-min rest measure in the morning before getting up — that's your true resting HR.

FC máxima (lpm) FC reposo (lpm)

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Tip: Karvonen reflects your fitness state. As your aerobic base grows, your resting HR drops and the zones shift down. Recalculate every 2-3 months.