Training Zone Calculator - Heart Rate Zones for Exercise
Calculate heart rate training zones (Zone 1-5) based on Karvonen formula or maximum heart rate method. Fitness calculator for athletes, runners, cyclists, and cardiovascular training. Supports resting HR, max HR, and lactate threshold inputs.
Heart Rate Zones
Target HR = MHR × Zone PercentageKeterangan:
- Zone 1Recovery (50-60% MHR)(contoh: Easy walk)
- Zone 2Fat Burn (60-70% MHR)(contoh: Light jogging)
- Zone 3Aerobic (70-80% MHR)(contoh: Moderate running)
- Zone 4Threshold (80-90% MHR)(contoh: Tempo run)
- Zone 5VO2 Max (90-100% MHR)(contoh: Sprint/HIIT)
How to Use the KalkuLab Training Zone Calculator
- 1
Enter Age
Input your age to calculate MHR (220 - age).
- 2
Optional: Resting Heart Rate
Enter resting heart rate for the Karvonen method (more accurate).
- 3
View All 5 Zones
Heart rate ranges for each training zone are displayed.
Contoh Perhitungan
Training Zones for Age 30
Soal:
Age 30, resting heart rate 65 bpm. Calculate all zones.
Penyelesaian:
- 1.MHR = 220 - 30 = 190 bpm
- 2.Zone 1 (50-60%): 95-114 bpm
- 3.Zone 2 (60-70%): 114-133 bpm
- 4.Zone 3 (70-80%): 133-152 bpm
- 5.Zone 4 (80-90%): 152-171 bpm
- 6.Zone 5 (90-100%): 171-190 bpm
Hasil:Zone 2 (Fat Burn): 114-133 bpm
For optimal fat burning, keep your heart rate between 114-133 bpm.
Pertanyaan yang Sering Diajukan (FAQ)
Which zone is best for weight loss?
Zone 2 burns the highest proportion of fat, but Zones 3-4 burn more total calories. Combining both is most effective for fat loss.
How long should I train in each zone?
Zone 1-2: 30-90 minutes. Zone 3: 20-60 minutes. Zone 4: 10-30 minutes. Zone 5: Short intervals (30 seconds - 5 minutes with rest).
What is the lactate threshold (Zone 4)?
The threshold is the point where lactate begins to accumulate. Training in this zone raises that threshold, allowing you to run faster for longer.
How do I monitor zones during exercise?
Use a heart rate monitor (chest strap is most accurate) or smartwatch. Alternative: the talk test — Zone 2 allows conversation, Zone 4 only short words, Zone 5 no talking.