Time Zone Recovery Planner
Plan recovery from crossing time zones.
About Time Zone Recovery Planner
Heart-rate zones for Time Zone Recovery use the Karvonen formula, adding a fraction of the heart-rate reserve to the resting rate to set a training target. Reserve-based targets adapt to fitness, so two people of the same age can train in very different zones.
Formula
Time Zone Recovery
Target HR = resting + (max - resting) x intensity%
- Karvonen
- Reserve method accounts for the resting rate
Worked example
With the default values below, Time Zone Recovery Planner returns Maximum Heart Rate of 190. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Ageminimum 0 years
- 30 years
- Resting heart rateminimum 0 bpm
- 62 bpm
- Target intensityaccepts 0–100 %
- 70 %
Results
- Maximum Heart Rate
- 190 bpm
- Target Heart Rate
- 152 bpm
- Heart Rate Reserve
- 128 bpm
Step by step
- 1Values used
- 2Time Zone Recovery
- 3Maximum Heart Rate= 190 bpm
- 4Target Heart Rate= 152 bpm
- 5Heart Rate Reserve= 128 bpm
Assumptions and limits
- The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Frequently Asked Questions
How is Time Zone Recovery calculated?
Target HR = resting + (max - resting) x intensity% Heart-rate zones for Time Zone Recovery use the Karvonen formula, adding a fraction of the heart-rate reserve to the resting rate to set a training target.
Why does Time Zone Recovery matter?
Reserve-based targets adapt to fitness, so two people of the same age can train in very different zones.
What values do I need to enter?
This calculator takes 3 inputs: Age, Resting heart rate, Target intensity. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.