Training zone calculator
Training zones help you to specifically control the intensity of your training. They are based on your heart rate and help you train in the correct areas to optimize endurance, fat burning and performance and to manage stress. The training zone calculator helps you determine the appropriate areas for your training.
| designation | shortcut | zone | Your area |
|---|---|---|---|
| compensation range | KB | 1 | 50-60% |
| Basic endurance 1 | GA1 | 2 | 60-70% |
| Basic endurance 2 | GA2 | 3 | 70-80% |
| Development area | EB | 4 | 80-90% |
| Aerobic capacity | VO2 max | 5 | 90-100% |
| Anaerobic capacity | AK | 6 | Not applicable |
| sprint | SP | 7 | Not applicable |
| designation | shortcut | zone | Your area |
|---|---|---|---|
| compensation range | KB | 1 | 50-60% |
| Basic endurance 1 | GA1 | 2 | 60-70% |
| Basic endurance 2 | GA2 | 3 | 70-80% |
| Development area | EB | 4 | 80-90% |
| Aerobic capacity | VO2 max | 5 | 90-100% |
| Anaerobic capacity | AK | 6 | Not applicable |
| sprint | SP | 7 | Not applicable |
Resting heart rate is a sign of good athletic endurance.
Pulse drop within 1 minute after training shows good fitness.
Being at rest is a strong sign of recovery and stress balance.
Training zone calculator
With our Training zone calculator Can you, based on your heart rate, Simply yours Calculate training zones. Regardless of whether you have yours aerobic zone, the anaerobic zone, or the ideal area for your Heart rate zone training search — this calculator helps you to specifically control your endurance training and improve your best performance efficiently.
What is aerobic and anaerobic metabolism?
During endurance training, your body mainly uses two different ways to generate energy. Both metabolic pathways always run in parallel, while the weighting changes depending on training intensity:
Aerobic metabolism
Your body uses oxygen to get energy from fats and carbohydrates. This shape is particularly efficient and ideal for longer, moderate loads such as easy jogging or cycling.
Anaerobic metabolism
If you exert yourself very intensively (e.g. during sprints or steep climbs), the oxygen is no longer enough. Your body provides short-term energy without oxygen. At maximum loads of a few seconds, the load is driven primarily anaerobically.
What are training zones and what are they good for?
training zones share your training, depending on your heart rate, into different intensity ranges. Each area causes different reactions in the body and fulfills a specific training purpose. The typical heart rate zones are:
- Zone 1 — Relaxation: Very easy training, promotes regeneration.
- Zone 2 — Aerobic Zone: Improves basic endurance and fat burning — ideal for long-term fitness
- Zone 3 — transition area: Combination of aerobic and anaerobic load — good for longer, slightly demanding sessions.
- Zone 4 — Anaerobic Threshold: Training at the limit — increases lactate tolerance and performance.
- Zone 5 — Maximum Intensity: Short, very hard intervals — increase maximum endurance performance.
There are various definitions for the naming and classification of heart rate zones, but they differ little from a functional point of view.
How does the training zone calculator work?
You give your Maximum pulse (HFmax) or ideally also your resting heart rate One and our calculators Determine from this your individual heart rate zones. If you don't know your maximum heart rate, we'll calculate it for you using the Tanaka formula. This is as follows: Maximum heart rate (MHR) = 208 - (0.7 x age). The zones are then calculated as a percentage of this maximum pulse: (Zone 1:50-60%, Zone 2:60-70%, Zone 3:70-80%, Zone 4:80-90%, Zone 5:90-100%). Alternatively, you can calculate using the somewhat more accurate Karvonen method. Here, the heart rate reserve (HRR) is calculated first. This is the difference between maximum heart rate (MHR) and resting heart rate (RHR) (HRR = MHR - RHR). The maximum heart rate can also be calculated again; you must determine the resting heart rate yourself (see below). The zones are then calculated using the percentages mentioned above in this formula training zone = (HRR x intensity) + RHR.
How do I determine my resting heart rate?
The resting heart rate should ideally be measured right after you wake up — even before you get up or pick up your cell phone. This works best when lying down with a chest strap or a sports watch that allows continuous pulse measurement. Alternatively, you can manually count your pulse for 60 seconds on your wrist or neck. To get the most accurate picture possible, repeat the measurement for several consecutive days and take the lowest value.
How do I determine my maximum heart rate?
The most reliable way to determine the maximum heart rate is through an intensive exercise test — either under supervision in a sports medicine laboratory or independently, for example through interval training on the mountain. A common method: After a thorough warm-up, you increase the intensity steadily to the point of complete exhaustion in a 3—5 minute run or cycle interval. The highest pulse value achieved (preferably measured with a chest strap) usually corresponds to your maximum heart rate. Important: Only do this if you are healthy and already have some training experience.
What is the training zone calculator useful for?
- Individual training: You know exactly in which area you should train and can use your pulse as a guide.
- More efficiency: You train in a structured way and enter the training session with a clear goal
- Healthy load: Avoid overtraining and improve your regeneration by sensibly managing the load.
- Measurable progress: If you train regularly in the appropriate zones, you can better track your progress.
- Easy to understand: No need for complicated performance figures — everything is based on your heartbeat.
Calculate training zones now and make your endurance training smarter, safer and more effective — whether you're jogging, cycling or simply want to live healthier!
