Heart Rate Zone Calculator
Calculate your heart rate training zones using the Karvonen method from age and resting heart rate.
How to Use the Heart Rate Zone Calculator
- Enter the required values into the input fields.
- Click the Calculate button to see the results.
- Review the output values and interpretations below.
Referência Rápida
| De | Para |
|---|---|
| Zone 1 (50–60%) | Warm-up, recovery |
| Zone 2 (60–70%) | Fat burning, endurance |
| Zone 3 (70–80%) | Aerobic fitness |
| Zone 4 (80–90%) | Anaerobic threshold |
| Zone 5 (90–100%) | Maximum effort |
Casos de Uso
- •Monitoring personal health metrics and tracking changes over time.
- •Supporting clinical decision-making with quick formula-based estimates.
- •Educational use for students learning health and fitness calculations.
Fórmula
Formula: Max HR = 220 − Age. Zone HR = Resting HR + (Max HR − Resting HR) × Intensity (Karvonen method).
Perguntas Frequentes
What is the Karvonen formula?
The Karvonen formula calculates target heart rate as: Resting HR + (Max HR − Resting HR) × desired intensity percentage. It accounts for individual fitness by including resting heart rate.
How do I find my resting heart rate?
Measure your pulse first thing in the morning while still lying in bed. Count beats for 60 seconds or for 15 seconds and multiply by 4.
Which zone should I train in?
Zone 2 (60-70%) is best for fat burning and building endurance. Zone 4 (80-90%) improves anaerobic capacity and speed. Vary zones for optimal fitness.