To calculate trainig zones can take some time, but now you have this easy and free Training Zone Calculator. It is important that you take into account your resting heart rate, RHR when you calculate your training zones! The gap between your resting heart rate and your AT* pulse rate is named the Pulse Reserve.

Using this Training Zone Calculator once a week it can tell if your Pulse Reserve extends as you improve your shape. If your Pulse Reserve extends your resting heart rate decreases and your AT* moves closer to your Max pulse. You have a larger pulse area for your 5 training zones to be defined and you can work longer closer to your Max pulse which is a huge advantage.

If you want to print your training zones, press print before calculation! The print button is placed before and after the article.

• Zone 1 - 65% of MP** - Resting training area.
• Zone 2 - 65-72% of MP** - Gives you a basic dogged training.
• Zone 3 - 73-80% of MP** - Gives you increased aerobic capacity.
• Zone 4 - 84-90% of MP** - About your anaerobic threshold AT*. The pulse you can stay for an hour without getting lactic acid.
• Zone 5 - 91-100% of MP** - Sprint.

*   AT = Anaerobic Threshold
** MP = Max Pulse

It is important to combine these 5 training zones in your trainingplan. You will never increase your capacity by simply train zone 1 and 2 Conversely, you will never get rest if you always train in Zone 4. Muscles and heart should always be calm to restore and build up to the next hard training session. The trick is to combine easy and hard training in the right quantities.