HR zones: Karvonen or Garmin?

Hiya,

Not going to do a test to find my max HR, using 181 which is what Garmin estimates is my max HR and which is 1 point more than the known formula of 220 - age.

But now to calculate the HR zones. You have the Karvonen method and there are the zones Garmin calculates based on the max HR. They differ rather much, so I don't know what to use.

Here below are the zones I get from Garmin and Karvonen. As you can see, Karvonen starts higher, because of which with a HR of eg. 146 I am in zone 4 with Garmin but in zone 2 with Karvonen.

Anyone any idea here what is best to use? It is a BIG difference between both...

Zone 1 - 50% to 60 % - Garmin 91 to 109 - Karvonen 126 to 137

Zone 2 - 60% to 70% - Garmin 109 to 127 - Karvonen 137 to 148

Zone 3 - 70% to 80% - Garmin 127 to 145 - Karvonen 148 to 159

Zone 4 - 80% to 90% - Garmin 145 to 163 - Karvonen 159 to 170

Zone 5 - 90% to 100% - Garmin 163 to 181 - Karvonen. 170 to 181

Thanks, Evy

[Maz1103 Graduate10]

I use those percentages but use heart rate reserve to calculate it

[Hidden in reply to Maz1103]

What is heart rate reserve?

[Maz1103 Graduate10 in reply to Hidden]

The difference between your max (as far as you know) and resting. For example I try and stay under 80% so I calculate 177 minus 53 for the reserve (124), then 80% of 124, add resting back on. In my case 152.

[Hidden in reply to Maz1103]

Ah, that is the same as the Karvonen formula ☺

[Maz1103 Graduate10 in reply to Hidden]

Haha, didn't know that name !

[nowster Graduate10]

I've recently bumped my max HR in Garmin from 195 (which it was at) to 200 because my easy runs were straddling the boundary between Zones 3 and 4, and this will put them at the top of Zone 3.

Switching to Harvonen Formula at a Resting HR of 54 and a Max HR of 190 would have roughly the same effect. I'm going to try that instead for tomorrow's parkrun.

For me that would be: Z1 122-136, Z2 136-149, Z3 149-163, Z4 163-176, Z5 176-190

Knowing my luck, the watch will probably dock me 5 VO₂Max points. 🤣

Max HR of 190 is realistic as I have recorded 188 once at the end of a parkrun.

[Hidden in reply to nowster]

So you feel that for you the Karvonen formula fits better with how you feel?

[nowster Graduate10 in reply to Hidden]

Possibly. I'll give it a try.

[Hidden]

I am decided, apparently is the Karvonen formula (also known as the HR reserve formula) more accurate than the HR max formula which Garmin uses. So I am going to use the Karvonen formula.

This article is very interesting about it: training4endurance.co.uk/ka...