Herzfrequenz-Zielbereich Rechner
Ihre Trainingszonen nach Alter
Target heart rate zones help you calibrate exercise intensity to match your fitness goals, whether that's fat burning, building endurance, or high-intensity training.
How zones are calculated
This calculator estimates your maximum heart rate as 220 minus your age, then uses the Karvonen method to compute training zones based on your heart rate reserve (max heart rate minus resting heart rate).
Example
For a 35-year-old with a resting heart rate of 65 bpm, the estimated maximum heart rate is 185 bpm. Heart rate reserve is 120 bpm, and moderate-intensity training (60–70%) would fall between roughly 137 and 149 bpm.
FAQ
Why use the Karvonen method instead of a simple percentage of max heart rate?
The Karvonen method accounts for your resting heart rate, making zone estimates more personalized than a flat percentage of maximum heart rate alone.
What zone should I train in to lose fat?
Lower to moderate intensity zones (roughly 50–70% of heart rate reserve) are often associated with fat metabolism, though total calories burned matters more than zone alone.
Is the 220-minus-age formula precise?
It’s a population-average estimate with a margin of error of about ±10–15 beats per minute. A supervised fitness or cardiac test gives a more precise measurement.