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Target Heart Rate Zones
GesundheitFind your exact target heart rate zones for cardio training.
ttb run heart-rate-calculator
Years
BPM
This calculator uses the Karvonen Formula to find your target heart rate zones based on Heart Rate Reserve (HRR), which factors in your resting heart rate for a perfectly tailored fitness target.
Theoretical Max
190 BPM
Zone 1: Very Light
Warm up / Active Recovery
128 - 140 BPM
50% - 60% of HRR
Zone 2: Light
Base Endurance / Fat Burn
140 - 153 BPM
60% - 70% of HRR
Zone 3: Moderate
Aerobic Fitness
153 - 165 BPM
70% - 80% of HRR
Zone 4: Hard
Anaerobic Capacity
165 - 178 BPM
80% - 90% of HRR
Zone 5: Maximum
Peak Performance / Sprint
178 - 190 BPM
90% - 100% of HRR
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So verwendest du Target Heart Rate Zones
Enter your age and resting heart rate (measured first thing in the morning). The calculator generates your five heart rate training zones using the Karvonen formula: Zone 1 (Recovery), Zone 2 (Fat Burn), Zone 3 (Aerobic), Zone 4 (Threshold), and Zone 5 (VO2 Max). Train in the right zone to match your fitness goals.
1
Enter your parameters
Configure the inputs for the Heart Rate Calculator according to your specific needs.
2
View real-time results
The utility instantly processes your request and displays the calculated outputs directly in your browser.
3
Copy or Download
Click the copy icon next to the final output to instantly grab the result, or export it if applicable.
Häufig gestellte Fragen
What is Zone 2 training?+
Zone 2 (60-70% max HR) is the aerobic base building zone where you can maintain a conversation while exercising. It's the most efficient zone for fat oxidation and building cardiovascular endurance - elite athletes spend 80% of training time here.
How do I find my resting heart rate?+
Measure your pulse first thing in the morning before getting out of bed, for 3 consecutive days, and average the results. Place two fingers on your wrist or neck, count beats for 60 seconds or count for 15 seconds and multiply by 4.