Tool 02 · Karvonen method
Heart-rate zones.
Turn your age and resting heart rate into five training zones. Use them to check in with your effort on the bike, not to chase a number.
Today's effort
Estimated max HR184BPM
Resting60 BPM
Z1Z2Z3Z4Z5
- Z1Recovery122–134 bpmEasy spinning, warm-up, cool-down.
- Z2Endurance134–146 bpmConversational pace you can hold.
- Z3Tempo146–159 bpmSteady work, focused breathing.
- Z4Threshold159–171 bpmHard efforts you can repeat.
- Z5Redline171–184 bpmShort sprints. Recovery follows.
On the bike
Use the ranges to check in with your effort, not to chase a number. Resistance is yours to choose. If you are new to training, spend more time in zones 1–2 and keep hard efforts short.
About spin at DOSE →Estimates only, based on the Tanaka formula and Karvonen method. Not medical advice — check with a doctor before training at high intensity.
Other tools
Keep working.
Put the tool down
The room is the next step.
Book a class at DOSE Fitness, 1465 Encinitas Blvd, Suite C, Encinitas, CA 92024. Arrive 20 minutes early and tell the instructor about any injuries.