Age (years):
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Ruhepuls (bpm):
Contents
HFmax, Lagerström training heart rate and training zones K0.5 … K0.9 according to Karvonen and traditional T0.5 … T0.9
For data input see below
output of calculations
input data were: Weight kg, height cm, age years, resting heart rate and gender
Definition of training zones
traditional
T0.5: health zone/recom: Regeneration and compensation
T0.6: Fat-burning zone/basic endurance 1
T0.7: Aerobic zone/basic endurance 1-2
T0.8: Anaerobic zone/basic endurance 2
T0.9: Warning zone/competition zone
Karvonen with simplified categories
K0.5: for the untrained
K0.6: extensive endurance training
K0.8: intensive endurance training
Lagerstroem
Lagerstroem attempts to specify an optimal training heart rate for intensive endurance training with different values for running, walking, jogging, swimming (see line 1) than for more vigorous sports such as cycling, rowing, kickboxing (see line 2).
He works with a categorisation into 5 fitness levels:
1: people who have been inactive for many years, possibly with insufficiencies or limitations
2: the average untrained person who needs to be slowly introduced to physical training, possibly having done some sport irregularly in the past. This also includes fitness-orientated senior citizens.
3: healthy people who do endurance sports at least twice a week
4: athletes or competitive athletes who systematically train at least four times a week
5: High-performance and professional athletes
At first glance, it seems paradoxical that athletes with endurance sports-related bradycardia (runner’s bradycardia) should train with a lower heart rate than people with a normal or elevated resting heart rate. At second glance, this contradiction largely disappears as they find themselves at a higher fitness level.
For the need to take the resting pulse rate into account, see the Heritage with example.
The resting pulse rate is the pulse immediately after waking up, when this was relaxed and not excited because of a dream event. It is often reached again in the evening shortly before falling asleep, but only if a sufficiently parasympathetic state is present, strenuous exercise has been sufficiently long ago, and other falsifying parameters are also excluded. A list of the most important false-positive factors can be found on the page on resting heart rate
The actual individual maximum heart rate can only be determined by an endurance test.
Note: Studies show that endurance athletes have a slightly lower Hmax than non-exercisers.
Data entry table
Enter data:
Weight, height, gender, age, resting heart rate.
Personal data suitable for identification is not collected.
The input data remains in the fields for further experiments such as changing the age.
| Weight (kg): | |
| Height (cm): |