Alat Gratis
Kalkulator Zona Detak Jantung
Calculate your 5 personal training zones using the Karvonen method. Know exactly which heart rate range to target for fat burn, aerobic training, threshold work, or max effort.
Heart Rate Zone Calculator
Max HR: 190 bpm (Estimated max: 220 − Age)
Zone Range Purpose
Zone 1 (50–60%) 125–138 bpm Recovery & warm-up
Zone 2 (60–70%) 138–151 bpm Fat burn & endurance
Zone 3 (70–80%) 151–164 bpm Aerobic & cardio
Zone 4 (80–90%) 164–177 bpm Threshold & performance
Zone 5 (90–100%) 177–190 bpm Max effort & VO2max
Karvonen method: Target HR = ((Max HR − Resting HR) × %intensity) + Resting HR Heart rate training zones divide your effort into five intensity bands, each corresponding to a different physiological effect. Training in the right zone ensures you get the adaptation you're actually targeting — whether that's improving aerobic base, burning fat, or pushing VO2max. This calculator uses the Karvonen method, which personalizes zones using your resting heart rate for more accurate results.
How to Use This Calculator
1
Enter your age — this is used to estimate your maximum heart rate (220 − age).
2
Enter your resting heart rate in bpm. Measure it first thing in the morning before getting up.
3
Optionally enter your known max heart rate (from a fitness test or lab) for more precise zones.
4
Your 5 training zones update instantly with bpm ranges and their training purpose.
How Heart Rate Zones Work
The Karvonen method uses your Heart Rate Reserve (HRR) — the difference between your maximum and resting heart rate — to calculate zones. This approach is more accurate than methods based on max HR alone because it accounts for your current fitness level through resting heart rate.
A well-trained person with a low resting HR will have different zone ranges than a sedentary person with the same maximum HR. The Karvonen method captures this difference.
The Karvonen Formula
Target HR = ((Max HR − Resting HR) × %intensity) + Resting HR
Where Max HR is either your known maximum or the estimate 220 − age. Each zone uses a lower and upper intensity percentage to create a range.
The Five Training Zones
Zone 1 (50–60%): Recovery and warm-up. Very light effort. Used for active recovery between hard sessions and general warm-up. Sustainable indefinitely.
Zone 2 (60–70%): Fat burn and aerobic base. Light to moderate effort. Builds your aerobic foundation and is the primary zone for endurance training. Can be maintained for hours.
Zone 3 (70–80%): Aerobic and cardio. Moderate effort. Improves cardiovascular efficiency. Challenging enough to build fitness but not so intense it causes excessive fatigue.
Zone 4 (80–90%): Threshold and performance. Hard effort. Training at or near the lactate threshold. Builds speed and raises the ceiling of your aerobic capacity.
Zone 5 (90–100%): Max effort and VO2max. Very hard, unsustainable for more than a few minutes. Used in interval training to push maximum oxygen uptake.
How to Measure Your Resting Heart Rate
Your resting heart rate (RHR) is best measured immediately after waking, before getting out of bed. Lie still and count your pulse for 60 seconds — or 30 seconds and multiply by 2. A typical adult RHR is 60–80 bpm; well-trained endurance athletes often reach 40–55 bpm.
A consistently falling resting HR over weeks of training is one of the best signs of improving cardiovascular fitness.
Heart Rate Zones for Personal Trainers
As a personal trainer, prescribing workouts by heart rate zone gives your clients objective intensity targets that work regardless of fitness level. A 5-km run "at Zone 2" means something different for a beginner versus an advanced runner — and the zones adapt to each person.
With Gymkee, you can build cardio-focused training programs with clear intensity guidelines, track client sessions, and monitor progress — all from one app your clients actually use every day.
Frequently Asked Questions
How accurate is the 220 − age max heart rate estimate?
The 220 − age formula is a population average with significant individual variation (±10–20 bpm). It's accurate enough for general zone training but a proper fitness test (like a graded exercise test) gives you a more precise max HR. If you know your actual max HR, enter it directly for better zone accuracy.
What is the best zone for fat loss?
Zone 2 (60–70%) is often called the "fat burning zone" because fat contributes a higher percentage of energy at lower intensities. However, higher-intensity training burns more total calories per minute. For fat loss, the most important factor is overall calorie deficit — not the specific zone you train in.
How do I measure my resting heart rate accurately?
Measure your resting heart rate immediately upon waking, before getting out of bed or checking your phone. Lie still for a minute, then count your pulse for 60 seconds. For best accuracy, measure on 3 consecutive mornings and use the average. Stress, caffeine, poor sleep, and illness all raise resting heart rate temporarily.
Why does the Karvonen method give different zones than other calculators?
Most basic zone calculators use percentages of max HR only. The Karvonen method uses Heart Rate Reserve (max HR − resting HR), which personalizes zones to your fitness level. Someone with a low resting HR (fitter) gets narrower, higher zones than someone with the same max HR but a higher resting rate.
How much time should I spend in each zone?
A general guideline for endurance athletes is the 80/20 rule: approximately 80% of training time in Zone 1–2, and 20% in Zone 3–5. Most recreational exercisers do the opposite — too much moderate intensity and not enough low or high intensity. Spending more time in Zone 2 builds aerobic base without excessive fatigue.
Can I train by heart rate zones for strength training?
Heart rate zones were designed primarily for continuous aerobic activities like running, cycling, and rowing. Strength training causes very different heart rate patterns (intermittent spikes) that don't map cleanly onto zone training. For strength work, relative perceived effort (RPE) or percentage of 1RM is more appropriate.
Buat Program Kardio Lebih Cerdas untuk Klien Anda
Gymkee helps personal trainers create personalized training plans with clear intensity guidelines and track every client's progress in one place.
Try Gymkee FreeUji coba gratis 14 hari. Tidak perlu kartu kredit.
