Calculate Your Heart Rate Training Zones
Find your 5 training zones based on max heart rate. Optimize fat burn, endurance, and performance.
Die 5 Zonen
Zone 1 (50-60% HFmax): Erholung. Zone 2 (60-70%): Grundlagenausdauer. Zone 3 (70-80%): Tempo. Zone 4 (80-90%): Schwelle. Zone 5 (90-100%): Maximum. Das Geheimnis der Eliteathleten: 80% in Zone 1-2, nur 20% in 3-5.
HFmax
Klassisch: 220 - Alter. 35 Jahre: 185 bpm. Individuelle Abweichung: ±10-15 bpm. Tanaka (genauer): 208 - (0,7 x Alter). Garmin, Apple Watch und Polar erleichtern das Zonentraining enorm.
Resting heart rate is one of the best indicators of cardiovascular fitness. Average is 60-80 bpm. Fit individuals: 50-60 bpm. Elite endurance athletes: 35-50 bpm. A decreasing resting heart rate over weeks of training is one of the most reliable signs that your fitness is improving.
