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“What is heart rate?”, “What are target heart rate zones?”, “How do training results depend on them?” and finally, “Why is it so important to know your heart rate and stay within your maximum?” are questions every runner should ask themselves.

To help make sense of it all, we've provided a quick guide to what your target heart rate is and a calculator to help you figure out your personal target zones.

Karvonen method
Method for determining heart rate limits. Used to determine the optimal range (target zone) of your heart rate during exercise.

The boundaries of the range are approximately between the pulse value at rest and at MHR (maximum heart rate).

The target heart rate zone ranges from 50% to 95% of the MHR value and is selected depending on individual differences in a person’s physical condition.

VO2 max measures a runner's body's ability to absorb and metabolize oxygen.

This indicator is fundamental in sports medicine. With its help, the athlete’s abilities and prospects for his progress are assessed.

VO2 max lets you know your limits.

Maximum heart rate
Maximum heart rate is the rate achieved at maximum effort before the moment of extreme fatigue. This indicator remains constant and changes only slightly with age.

Working at the limit (90%-100% of the maximum heart rate and volume of oxygen consumed) can only be done for a very short period of time, and only trained athletes can afford this. The better a person's physical fitness, the longer he can stay in this range.

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