Hartslagzonecalculator
Calculate your maximum heart rate and 5 training heart rate zones based on your age. Perfect for running, cycling, swimming, and any cardio workout intensity planning.
The 5 Training Zones
Wat zijn hartslagzones?
Heart rate zones are ranges of heart beats per minute (bpm) that correspond to different levels of exercise intensity. Training in specific zones helps you optimize your workouts for goals like fat burning, endurance building, or speed improvement.
Opwarmen / herstel
Lage intensiteit, ideaal voor warming-up en hersteltraining
Vetverbranding
Matige intensiteit, verbrandt voornamelijk vet als energiebron
Aerobe basis
Matig hoge intensiteit, verbetert de cardiovasculaire conditie en de duurbasis
Anaerobe drempel
Hoge intensiteit, dicht bij de anaerobe drempel voor snelheidsuithoudingsvermogen
VO2 max
Maximale intensiteit voor het ontwikkelen van VO2 max en explosieve kracht
Veelgestelde vragen
Heb je een andere vraag? Laat het ons weten.
How do I calculate my max heart rate accurately?
220 minus age is the most commonly used estimation formula, but individual variation exists. The most accurate method is through professional cardiopulmonary exercise testing. The Tanaka formula (208 - 0.7 × age) may be more accurate for middle-aged and older adults.
In welke zone moet ik trainen?
It depends on your goal. Zone 2 (60-70%) is ideal for fat burning and base endurance; Zones 3-4 (70-90%) improve cardiovascular capacity and speed; Zone 5 (90%+) is for short high-intensity sprint intervals.
Met welke zone moeten beginners beginnen?
Beginners should start in Zone 2 (60-70% of max HR), aiming for 20-30 minute sessions. At this intensity you should be able to hold a conversation, effectively burning fat without excessive fatigue.
