Calculateur de Zones de Fréquence Cardiaque Gratuit
Calculez vos 5 zones d'entraînement de fréquence cardiaque avec la méthode de Karvonen.
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
Fréquence cardiaque maximale190 bpm
Zone 2 Aerobic (60%) vs Age
Formule
Heart Rate Zones (Karvonen Method)
Target HR = (Max HR - Resting HR) x Intensity% + Resting HR
Five Training Zones
Exemple Résolu
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
Questions Fréquentes
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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