Calcolatrice Zone di Frequenza Cardiaca Gratuita
Calcola le tue 5 zone di allenamento della frequenza cardiaca con il metodo Karvonen.
Zone 2 Aerobic (60%)
138 bpm
Zone 2 Aerobic (60%) vs Age
Formula
## Heart Rate Zones (Karvonen Method) **Target HR = (Max HR - Resting HR) x Intensity% + Resting HR** ### Five Training Zones | Zone | Intensity | Purpose | |---|---|---| | 1 | 50-60% | Recovery, warm-up | | 2 | 60-70% | Base aerobic fitness | | 3 | 70-80% | Tempo, lactate threshold | | 4 | 80-90% | Anaerobic capacity | | 5 | 90-100% | Maximal effort, sprints |
Esempio Risolto
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
Domande Frequenti
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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