VO2 max (Cooper test)
Estimate your maximal oxygen uptake (VO2 max) from the distance covered in a 12-minute Cooper run test.
Open calculatorHeart-rate zones (Karvonen)
Uses heart-rate reserve (HRR = HRmax − resting HR, with HRmax estimated as 220 − age) to tailor five aerobic and anaerobic training zones to your resting fitness.
bpm
Estimated max HR (HRmax)
188 bpm
Zone 1 — Recovery (50–60%)
124–137 bpm
Zone 2 — Aerobic base / fat burn (60–70%)
137–150 bpm
Zone 3 — Tempo / aerobic endurance (70–80%)
150–162 bpm
Zone 4 — Lactate threshold (80–90%)
162–175 bpm
Zone 5 — VO2 max / anaerobic (90–100%)
175–188 bpm
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Educational estimate only. Not medical, tax, legal or financial advice.