Zone 2 Aerobic Heart Rate (Karvonen + MAF 180) & 80/20 Polarized Weekly Split Calculator

Compute Karvonen Zone 2 HR band, MAF 180 ceiling, and 80/20 weekly endurance split.

Karvonen Zone 2 Aerobic Ceiling (70% HRR)
148 bpm (134–148 bpm)
Zone 2 Floor (60% Heart Rate Reserve) 134 bpm
Maffetone MAF (180 − Age) Ceiling 146 bpm
Weekly 80% Low-Intensity Volume 360 min/wk
Inputs
⚡ Scenarios:
years
Age in years (for MAF 180 − Age check).
bpm
Measured or estimated Maximum Heart Rate (bpm).
bpm
Morning resting heart rate (bpm).
hrs/wk
Total weekly cardio/endurance training hours.
Results & Graph
Karvonen Zone 2 Aerobic Ceiling (70% HRR)
148 bpm (134–148 bpm)
Zone 2 Floor (60% Heart Rate Reserve)
134 bpm
Maffetone MAF (180 − Age) Ceiling
146 bpm
Weekly 80% Low-Intensity Volume
360 min/wk

Karvonen Zone 2 Aerobic Ceiling (70% HRR)

Graph 1 • Zone 2 HR & 80/20 Split • Domain Architecture & Live Telemetry Maps Athlete Age Years, Max Heart Rate Bpm, Resting Heart Rate Bpm through Zone 2 HR & 80/20 Split Formula.
Zone 2 HR & 80/20 Split • Clinical & Physiological Reference Scale Low / Baseline Target / Reference Elevated / Watch High / Action Karvonen Zone 2 Aerobic Ceiling (70% HRR): 148 bpm (134–148 bpm) Zone 2 Floor (60% Heart Ra 134 bpm Maffetone MAF (180 − Age) 146 bpm Weekly 80% Low-Intensity V 360 min/wk
Graph 2 • Karvonen Zone 2 Aerobic Ceiling (70% HRR) Across Athlete Age Years Sweep (40% → 160%) Evaluates HRR = MaxHR − RestingHR; Zone2_Low = RestingHR + 0.60×HRR; Zone2_Hig across 7 operating points (current input highlighted).
0 bpm (1 81.40 bpm (1 162.8 bpm (1 148 13.60years 148 20.40years 148 27.20years 148 34years 148 40.80years 148 47.60years 148 54.40years
Graph 3 • Joint Sensitivity: Athlete Age Years × Max Heart Rate Bpm Compares Karvonen Zone 2 Aerobic Ceiling (70% HRR) when Max Heart Rate Bpm is shifted +25% (solid) vs. −25% (dashed).
0 bpm (1 99.55 bpm (1 199.1 bpm (1 --- Max Heart Rate Bpm @ 75% 181 -30% 181 -15% 181 +0% 181 +15% 181 +30%
Summary: Your Karvonen Zone 2 band is 134–148 bpm (MAF 180 ceiling: 146 bpm); on 7.5 hrs/wk, allocate 360 min (80%) to Zone 1–2 and 90 min (20%) to Zone 4–5.
Summary: Your Karvonen Zone 2 band is 134–148 bpm (MAF 180 ceiling: 146 bpm); on 7.5 hrs/wk, allocate 360 min (80%) to Zone 1–2 and 90 min (20%) to Zone 4–5.
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Formula & Mathematical Methodology: Zone 2 HR & 80/20 Split Formula

HRR = MaxHR − RestingHR
Zone2Low = RestingHR + 0.60×HRR
Zone2High = RestingHR + 0.70×HRR
HRR = MaxHR − RestingHR; Zone2_Low = RestingHR + 0.60×HRR; Zone2_High = RestingHR + 0.70×HRR
  • athleteAgeYears: Athlete Age Years (years)
  • maxHeartRateBpm: Max Heart Rate Bpm (bpm)
  • restingHeartRateBpm: Resting Heart Rate Bpm (bpm)
  • weeklyEnduranceHours: Weekly Endurance Hours (hrs/wk)

Rounding: Clinical scores round to statutory integer or decimal precision; physiological metrics round to 2 decimal places.

Worked Example: Clinical / Physiology Scenario: Zone 2 HR & 80/20 Split

Compute Karvonen Zone 2 HR band, MAF 180 ceiling, and 80/20 weekly endurance split.

  1. Enter lab values, anthropometric measurements, or performance test metrics.
  2. Evaluate the reference equation: HRR = MaxHR − RestingHR; Zone2_Low = RestingHR + 0.60×HRR; Zone2_High = RestingHR + 0.70×HRR.
  3. Inspect the primary classification, supporting indices, and 3 SVG charts.
Result: Computes Zone 2 HR & 80/20 Split via HRR = MaxHR − RestingHR; Zone2_Low = RestingHR + 0.60×HRR; Zone2_High = RestingHR + 0.70×HRR.

Frequently Asked Questions

How does the Zone 2 Aerobic Heart Rate (Karvonen + MAF 180) & 80/20 Polarized Weekly Split Calculator compute its result?

It evaluates HRR = MaxHR − RestingHR; Zone2_Low = RestingHR + 0.60×HRR; Zone2_High = RestingHR + 0.70×HRR directly in your browser and updates three custom SVG visualizations in real time.

Can I use Goal Seek to solve backwards for a target lab value or pace?

Yes. Click "🎯 Goal Seek" in the results toolbar to solve backwards for any numeric input parameter.

Are my health and biometric inputs kept private?

Yes. All calculations run 100% locally on your device with zero external transmission.

Health & Fitness · Endurance & Exercise Physiology

Zone 2 Aerobic Heart Rate (Karvonen + MAF 180) & 80/20 Polarized Weekly Split Calculator: inputs, method, and how to read the result

Compute Karvonen Zone 2 HR band, MAF 180 ceiling, and 80/20 weekly endurance split.

Choose inputs for the case you are checking

The defaults are illustrative. Replace them with values for your case and keep the units shown beside each field.

  • Athlete Age Years: Age in years (for MAF 180 − Age check).
  • Max Heart Rate Bpm: Measured or estimated Maximum Heart Rate (bpm).
  • Resting Heart Rate Bpm: Morning resting heart rate (bpm).
  • Weekly Endurance Hours: Total weekly cardio/endurance training hours.

What the calculation includes

With the default values shown, Karvonen Zone 2 Aerobic Ceiling (70% HRR) is 148 bpm (134–148 bpm). The calculation follows Zone 2 HR & 80/20 Split Formula; the formula and variable definitions above show how the inputs combine.

One-input check: With the other defaults held constant, changing Max Heart Rate Bpm from 188 bpm to 207 bpm changes Karvonen Zone 2 Aerobic Ceiling (70% HRR) from 148 bpm (134–148 bpm) to 161 bpm (146–161 bpm). This is a comparison inside the calculator's stated model, not a prediction.

Where to use caution

  • Uses peer-reviewed clinical and sports physiology formulas.
  • For educational and informational reference only; clinical scores do not replace physician judgment or laboratory reference ranges.

Scope: Global Clinical & Sports Science Consensus Check the assumptions and limitations against your situation before relying on the estimate.

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