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The Heart Rate Zone Training Calculator computes your training zones (1 through 5) using either the Karvonen Heart Rate Reserve formula (recommended — accounts for individual resting HR) or the simpler percentage-of-max-HR method. Zone-based training is the foundation of structured cardio: Zone 2 builds aerobic capacity and mitochondrial density, Zone 4 develops lactate threshold, Zone 5 increases VO₂ max. Most elite endurance athletes spend 80% of training in Zone 2 (the so-called 80/20 rule).
Formule
- MaxHR
- Maximum Heart Rate (bpm) — Estimated maximum bpm achievable during all-out effort
- HRR
- Heart Rate Reserve (bpm) — MaxHR − RestingHR; the range over which Karvonen zones are calculated
Stapsgewijze handleiding
- 1Enter your age — used in the Tanaka formula (more accurate than the older 220-age rule)
- 2Enter your resting heart rate in bpm — measure first thing in the morning before getting out of bed
- 3Choose calculation method: Karvonen (uses heart rate reserve, more individual) or %Max (simpler but less accurate)
- 4Max HR calculated as 208 − (0.7 × Age) per Tanaka et al. 2001
- 5Heart Rate Reserve (HRR) = Max HR − Resting HR
- 6Each zone calculated as RestingHR + (HRR × zone percentage) for Karvonen, or MaxHR × percentage for simpler method
- 7Zones: Z1 (50–60% recovery), Z2 (60–70% aerobic), Z3 (70–80% tempo), Z4 (80–90% threshold), Z5 (90–100% VO₂ max)
Uitgewerkte voorbeelden
Veelgemaakte fouten om te vermijden
- ✕Using the old 220-age formula — Tanaka (208−0.7×age) is significantly more accurate, especially for older adults
- ✕Skipping Karvonen and using %Max — Karvonen accounts for individual fitness via resting HR and gives more accurate zones
- ✕Measuring resting HR after caffeine or stress — measure in bed first thing in morning for accurate baseline
- ✕Training too hard in Zone 2 — the most common mistake; if you can't hold a conversation, you're above Zone 2
Veelgestelde vragen
How accurate is the 208 − 0.7 × age formula?
The Tanaka formula has a standard deviation of about ±10 bpm. For most people it's within 5 bpm of actual max HR measured in a treadmill test. Individual variation can be substantial; a max HR test is the gold standard if precision matters.
What is Zone 2 and why is it so important?
Zone 2 (60–70% HRR) is the highest intensity where you can breathe entirely through your nose and hold a conversation. It maximizes mitochondrial density and fat oxidation — the foundation for all higher-intensity work.
How do I know if my resting HR is accurate?
Measure for 60 seconds first thing in the morning before getting out of bed, ideally 3 days in a row and average. Resting HR varies with stress, sleep, and hydration — single readings can be misleading.
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