Praktické

Zóny tepovej frekvencie

🫀Heart Rate Zone Calculator

Vek

Resting HR (bpm)

What is Heart Rate Zones?

▾

Heart rate training zones define intensity levels for cardio exercise. The Karvonen formula uses heart rate reserve (HRmax − resting HR) to give personalised zones more accurate than simple %HRmax methods.

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

How to Heart Rate Zones

▾

1HRmax estimate = 220 − age (or use lab test)
2Heart rate reserve (HRR) = HRmax − Resting HR
3Zone HR = Resting HR + (HRR × % intensity)
45 zones: 50–60% / 60–70% / 70–80% / 80–90% / 90–100% HRR

Worked Examples

▾

Example 1

Given:Age 35 · Resting HR 60 · HRmax 185

Výsledok:Zone 2 (aerobic base): 111–125 bpm

60+(185−60)×0.6 to 0.7

Training zones and benefits

▾

Zone	Intensity	Primary benefit
Z1 Recovery	50–60%	Active recovery
Z2 Aerobic base	60–70%	Fat burning, endurance
Z3 Aerobic	70–80%	Cardiovascular fitness
Z4 Threshold	80–90%	Lactate threshold, speed
Z5 VO2max	90–100%	Maximum aerobic power

⭐

Did you know?

Zone 2 training (comfortable aerobic pace) is where elite endurance athletes spend 70–80% of their training time — building the aerobic base that supports faster work.

References

›Karvonen method — Wikipedia

Len na informačné účely. Tento nástroj nenahrádza odborné lekárske poradenstvo, diagnózu ani liečbu. Vždy sa poraďte s kvalifikovaným zdravotníckym odborníkom.

Deep Dive

Read the full guide on how to use this calculator effectively

Čítať viac →

Ratings & comments

…

Získajte týždenné matematické tipy

Pridajte sa k 12 000+ odberateľom, ktorí každý týždeň dostávajú tipy na kalkulačku.

🔒

100% zadarmo

Nikdy bez registrácie

✓

Presné

Overené vzorce

⚡

Okamžité

Výsledky počas písania

📱

Vhodné pre mobily

Všetky zariadenia