FREE TOOL
Enter your age and resting heart rate, done. You get your heart rate zones with training effect and example sessions. Instant, free, no sign-up.
TRAINING ZONES
/ 01 CALCULATOR
Calculated with the Karvonen method via heart rate reserve. It includes your resting heart rate, which makes it more accurate than zones derived from maximum heart rate alone.
YOUR RESULT
Your zones with a concrete weekly structure: how many sessions in which zone, how to fit zone 2 into a full calendar and how to tell it is working. Sign up and the plan arrives as a PDF by email.
TRAINING ZONES
/ 02 FAQ
It calculates training zones from the heart rate reserve, the span between resting and maximum heart rate: target = resting HR + percentage × (max HR − resting HR). Because your resting heart rate is included, the zones adapt to your training state. Two people with the same maximum but different resting heart rates get different, better-fitting ranges.
The 220-minus-age rule was never derived from a systematic study and is often far off, especially over 40. Tanaka (208 − 0.7 × age) is based on a meta-analysis of more than 18,000 people and hits the average better. Both remain estimates with roughly ±10 beats of spread. A properly measured value beats any formula.
Most reliably from performance diagnostics under medical supervision. Alternatively from a clean field test after a thorough warm-up, provided you are healthy and well trained. Race values with a finishing sprint come close to the maximum. The highest value your watch ever displayed is unreliable: optical sensors often misread at high intensity.
For most working people, 2 to 4 sessions of 45 to 90 minutes are realistic and effective, roughly 150 to 250 minutes in total. Endurance athletes following the 80/20 principle spend about 80 percent of their training at low intensity. Consistency over months matters more than the perfect number.
Because it should. You work below the first lactate threshold. The stimulus works through duration and frequency, not effort. Going too fast means training between the stimuli: too hard for the base, too easy for the threshold. Rule of thumb is the talk test: full sentences must be possible.
Not exactly. On the bike, heart rate at the same effort is typically 5 to 10 beats lower because less muscle mass is working. If you train both, adjust your cycling zones downwards or test sport-specifically.
TRAINING ZONES
/ 03 KEEP READING
ONE STEP FURTHER
In the Blueprint Session we work with your actual data: performance diagnostics, blood work, load and daily life as one system.