Kostenloser Herzfrequenz Zones Rechner
Berechnen Sie Ihren 5 heart rate training zones unter Verwendung von the Karvonen method. Personalized zones based on resting HR.
years
bpm
Zone 2 Aerobic (60%)
138 bpm
Zone 1 Recovery (50%)125 bpm
Zone 3 Tempo (70%)151 bpm
Zone 4 Threshold (80%)164 bpm
Zone 5 Maximum (90%)177 bpm
Maximale Herzfrequenz190 bpm
Zone 2 Aerobic (60%) vs Age
Formel
Heart Rate Zones (Karvonen Method)
Target HR = (Max HR - Resting HR) x Intensity% + Resting HR
Five Training Zones
Lösungsbeispiel
A 30-year-old with a resting HR of 60 bpm.
- 01Max HR = 220 - 30 = 190
- 02HRR = 190 - 60 = 130
- 03Zone 2 low = 130 x 0.60 + 60 = 138 bpm
- 04Zone 4 low = 130 x 0.80 + 60 = 164 bpm
Häufig Gestellte Fragen
Which zone should I train in?
Most of your training (about 80%) should be in Zone 2 for building aerobic base. Harder sessions in Zones 4-5 should make up about 20% of training time.
Why use the Karvonen method?
The Karvonen method accounts for resting heart rate, making zones more personalized than simple percentage-of-max methods.
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds on three consecutive days and average the results.
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