SpinPulseArena

We recommend recalculating your zones every 4-6 weeks or whenever you notice a significant change in your resting heart rate (typically 5+ bpm difference). As your cardiovascular fitness improves, your resting heart rate will decrease, which affects your heart rate reserve and training zones.

For the most accurate measurement, take your pulse first thing in the morning before getting out of bed. Use your index and middle fingers to find your pulse on your wrist or neck, count the beats for 60 seconds. Do this for 3-5 consecutive mornings and use the average value.

The Karvonen formula accounts for your individual heart rate reserve (the difference between your max and resting heart rates), making it more personalized than simply taking percentages of your max HR. This is especially important for fit individuals who typically have lower resting heart rates.

This depends on your goals. For general fitness: 50-60% in Fat Burn, 30-40% in Cardio, and 10% in Peak. For endurance athletes: 70-80% in Fat Burn, 15-25% in Cardio, and 5% in Peak. For performance: 40% Fat Burn, 40% Cardio, and 20% Peak. Always include proper warm-ups and cool-downs.

Absolutely! For HIIT, you'll alternate between Cardio and Peak zones. The work intervals should reach your Peak zone (85-100%), while recovery periods should drop back to Fat Burn. Our calculator helps identify these exact ranges for your HIIT sessions.