---
title: "Heart-rate zones · Marathon.tj"
description: "Heart-rate training zones with Tanaka max HR and the Karvonen reserve method."
canonical_url: "https://marathon.tj/en/tools/hr-zones"
locale: en
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> Index of every page on this site: [llms.txt](https://marathon.tj/llms.txt)

**Tools**

# Heart-rate zones

Five training zones. Default max HR uses Tanaka (208 − 0.7 × age). Zones use Karvonen heart-rate reserve when resting HR is set.

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```

## Sitemap

See the full [sitemap](https://marathon.tj/sitemap.md) for all pages.