This calculator will give you an idea of the heart rate zone at which you can exercise for optimal fat burning.
The data from the tool can be used:
- The highest rate of fat burning occurs at moderate intensity. A storage intensity of the burn per % of the fire is possible, with only a small amount of energy consumed, the total amount of burnt there is. A higher intensity burn per % less than this is always burned before carbohydrates. Other graphics:
- The optimal intensity for fat burning is a zone, not a single heart rate. It is not that your fat burning suddenly stops after the highest point on the curve.
- The optimal intensity for fat burning can vary greatly from athlete to athlete according to training level, age, type of sport, etc. The calculator is here in two different ways, so the result is always a shadow for the picture. Individual situations can be different.
- Therefore, different athletes in which the optimal fat-burning zone is exactly the same do not yet burn the exact same amount of fat. Good training for athletes can burn the sea and less good training for athletes.
- Individual optimal fat burning zones can be measured through certain exercise tests, such as the INSCYD test.
How do you use the calculator?
- STEP 1: Select the goods that are suitable for training. This is never more exciting than ever at a sporting level. After all, you can be a competitive athlete but in poor condition (i.e. low endurance), or you can be a recreational athlete and very well trained (high endurance). When in doubt between 2 levels, choose the lowest level.
- STEP 2: Define each resting lag (Heart rate min) and each maximum Heart rate (Heart rate max):
Your resting heart rate
The heartbeat you have early in the morning, shortly after waking up, while you are still relaxed in your bed. You can measure this by counting your heart rate on your wrist or in your neck for 15″ and multiplying this number by 4. Or of course you can use your heart rate monitor… for this.
Your maximum heart rate
The highest heart rate you can reach during exercise. This is different for everyone and it is best not to determine this with a formula because there is a very large margin of error. You can determine your maximum heart rate by exerting the highest possible effort for a few minutes after a good warm-up (e.g. running 800 m or cycling 1 km). Do not take this test if you have health risks (e.g. a weak heart).
- STEP 3: Enter the duration of your total cardio training in a week. Based on this, the calculator provides an indication of the training time you can spend in the various major training zones.
The calculator then provides an estimate of your optimal fat burning zone, your extensive zone, your intensive zone and your resistance zone.
The optimal fat burning zone always extends to the upper limit of the extensive zone.
For smartphone visitors: turn your device to landscape orientation if you have difficulty using the calculator in portrait mode.
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