The Karvonen formula calculates your target heart rate zones using your Heart Rate Reserve (HRR). Unlike simpler percentage-of-max-HR methods, the Karvonen formula accounts for your individual cardiovascular fitness level, making it significantly more accurate. You won't find another calculator like this one. Shows BOTH HR and FTP zones. Try it now here! 

You can test for your FTP on a trainer if you have a power meter or if not, test on the road. See the testing method here: https://functionalthresholdpower.com/ftp-testing/

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