Calculateur de fréquence cardiaque cible

Ce que ça mesure

This calculator estimates your maximum heart rate (HRmax) and five aerobic training zones, each expressed as a beats-per-minute (bpm) range. HRmax is the fastest rate your heart can safely beat during intense exercise. Training zones tell you how hard to push during a workout to achieve a specific physiological goal — from gentle fat-burning at the lower end to high-intensity anaerobic work at the top.

Comment ça marche

The calculator applies the Tanaka–Monahan–Seals (2001) formula — HRmax = 208 − 0.7 × age — derived from a meta-analysis of 351 published studies and 18,712 subjects, and validated prospectively in 514 healthy adults across five decades of age. A secondary estimate using the classic 220 − age heuristic is shown for comparison. Training zones are then computed with the Karvonen heart-rate-reserve (HRR) method, which anchors percentages to the gap between your resting heart rate and your HRmax (HRR = HRmax − resting HR). The zone formula is: target HR = resting HR + intensity % × HRR. The five zones follow ACSM-aligned %HRR boundaries: Zone 1 very light (50–60 %), Zone 2 fat-burn / base aerobic (60–70 %), Zone 3 aerobic / cardiovascular (70–80 %), Zone 4 anaerobic threshold (80–90 %), and Zone 5 VO₂ max / sprint (90–100 %).

Conseils pour un résultat fiable

• 1Measure your resting HR on rest days — A resting heart rate taken the day after hard exercise will be slightly elevated. Measuring on a recovery day or a non-exercise morning gives a truer baseline for the Karvonen calculation.
• 2Use a chest-strap monitor during training — Optical wrist sensors can be inaccurate during high-intensity exercise, particularly for shorter intervals. A chest-strap heart-rate monitor is the gold standard for confirming you are training in your target zone.
• 3Build base fitness in Zone 2 first — Zone 2 (60–70 % HRR) is where most aerobic adaptation and fat oxidation occur. Many coaches recommend that 70–80 % of weekly training volume sits in Zone 2, with the remainder in Zones 4–5.
• 4Your zones will shift as fitness improves — A lower resting heart rate — a sign of improved cardiovascular fitness — raises your HRR and shifts your zone boundaries upward in absolute bpm terms. Recalculate your zones every few months or whenever your resting HR changes by more than 5 bpm.
• 5Do not train above Zone 5 without supervision — Sustained effort above your estimated HRmax is unusual and can indicate equipment error, an incorrect age entry, or an unusually high individual HRmax. If your heart rate consistently exceeds the estimate during moderate effort, consult your GP.