The maximum heart rate and the optimal heart rate ranges are important benchmarks for effective and safe training. Our calculator helps you determine these individual values based on your age, gender and weight. Use this information to optimize your training and improve your fitness in a targeted way.
Calculating your maximum heart rate is an important aspect of effective training. Here are the most common methods of calculating it:
Formulas for calculating your maximum heart rate
Rule of thumb
The simplest, but also least accurate method is the rule of thumb:
Maximum heart rate = 220 – age
This formula only provides a rough estimate and does not take into account any individual factors.
Sally Edwards formula
This formula takes into account gender, age and body weight and provides more accurate results:
For women: maximum heart rate = 210 – (0.5 × age) – (0.11 × body weight in kg)
For men: Maximum heart rate = 214 – (0.5 × age) – (0.11 × body weight in kg)
Formula according to Winfried Spanaus
This formula was developed for well-trained athletes:
For women: Maximum heart rate = 226 – (0.9 × age)
For men: Maximum heart rate = 223 – (0.9 × age)
Individual variability
It is important to note that these formulas only provide average values. The actual maximum heart rate can vary due to various factors such as fitness level, genetics and health status. For a more accurate determination, a stress test supervised by a physician is recommended.
Frequently asked questions:
What is the maximum heart rate and how do I calculate it?
The maximum heart rate is the highest heart rate that can be reached at maximum exertion. A rough estimate is obtained using the formula: 220 – age. More precise methods also take gender and weight into account.
What is the difference between resting heart rate and training heart rate?
The resting heart rate is the heart rate at complete rest, usually in the morning after waking up. The training heart rate is the increased heart rate during physical activity and varies depending on the intensity of the training.
What do the abbreviations GA1, GA2 and EB mean in endurance training?
GA1 stands for basic endurance 1 (60-75% of the maximum heart rate), GA2 for basic endurance 2 (75-85%), and EB for development area (85-95%).
Which heart rate zone is optimal for burning fat?
The optimal range for fat burning is usually in the GA1 range, around 60-70% of the maximum heart rate. This is where the body burns the highest percentage of fat as an energy source.
How do I determine my individual training zones?
Individual training zones can be determined by a performance test (e.g. lactate threshold test) or by calculation based on maximum heart rate and resting heart rate.
What is the Karvonen formula and what is it used for?
The Karvonen formula calculates training heart rates based on resting heart rate. It is used to determine more precise individual training zones.
What are the benefits of training by heart rate?
Training by heart rate allows precise control of training intensity, prevents over- or under-exertion and helps you achieve your training goals more effectively.
How often should I train in the GA1 zone?
GA1 training should make up the majority of endurance training, about 70-80% of training time. For beginners, 2-3 sessions per week are recommended.
What is the difference between GA1 and GA2?
GA1 is less intensive (60-75% of the maximum heart rate) and serves to build basic endurance. GA2 is more intensive (75-85%) and improves aerobic performance.
When should I train in the development zone?
EB training (85-95% of maximum heart rate) should be used sparingly, usually in the pre-competition phase or for specific performance improvements. EB training is also known as /WSA training. WSA stands for competition-specific endurance.
What does Rekom mean and when is this area important?
Rekom stands for regeneration/compensation (50-60% of the maximum heart rate). This area is important for active recovery after intensive training sessions or competitions.
How can I improve my resting heart rate?
Regular endurance training, sufficient sleep, a healthy diet and stress reduction can lower the resting heart rate and thus improve it.
What factors influence the heart rate during training?
Factors that influence heart rate include age, fitness level, ambient temperature, hydration, stress, caffeine and the type of activity.
Is it dangerous if my heart rate is too high during training?
Occasional high heart rate spikes are usually harmless. However, consistently high levels of exertion can lead to overtraining and health risks. If you are unsure, consult a doctor.
How accurate are heart rate monitors and fitness trackers?
The accuracy varies. Chest straps are usually the most precise. Optical sensors on the wrist can be less accurate when there is a lot of movement.
Why is the GA1 zone so important for endurance athletes?
GA1 training improves basic aerobic endurance, promotes fat burning and allows for long training sessions without overtraining.
What happens in the body when training in different heart rate zones?
In the low zones (GA1), fat is mainly burned. As the intensity increases, more carbohydrates are used and the anaerobic energy production increases.
How long should a training session in the GA2 zone last?
GA2 sessions typically last 30-60 minutes, depending on your level of fitness and training goal.
Can I train effectively without a heart rate monitor?
Yes, you can control the intensity through experience and body awareness without a heart rate monitor. The Borg scale for subjective exertion estimation can be helpful.
How often a week should I train in the different heart rate zones?
This depends on your individual goals and level of fitness. A typical mix could be: 2-3x GA1, 1-2x GA2, 1x EB or intervals, and 1x recovery per week.
