@extends('layouts.app')
@section('title', 'Herzfrequenz Rechner – Pulszonen berechnen | kotsch.tech')
@section('meta_description', 'Herzfrequenz Rechner kostenlos: Maximalen Puls und 5 Trainingszonen berechnen. Optimaler Pulsbereich für Fettverbrennung, Ausdauer und Maximalkraft.')
@section('meta_extra')
<meta name="keywords" content="Herzfrequenz Rechner, Pulszonen berechnen, maximale Herzfrequenz, Trainingszone Rechner, Karvonen Formel, Fettverbrennungspuls, Herzfrequenz Sport">
@endsection
@section('content')
<style>
    :root { --ink: #0f172a; --muted: #64748b; --line: #e2e8f0; --accent: #e11d48; }
    .tool-page { min-height: 100vh; background: linear-gradient(135deg, #fff1f2 0%, #fff 60%); padding-top: 92px; font-family: 'Plus Jakarta Sans', sans-serif; color: var(--ink); }
    .tool-container { width: min(100% - 40px, 680px); margin: 0 auto; padding: 24px 0 60px; }
    .tag { display: inline-flex; padding: 7px 12px; border-radius: 999px; background: rgba(225,29,72,0.12); color: #9f1239; font-size: 0.72rem; font-weight: 900; letter-spacing: 1.5px; text-transform: uppercase; }
    h1.tool-h1 { margin: 18px 0 10px; font-size: clamp(2.1rem, 7vw, 4rem); line-height: 0.95; letter-spacing: -2px; font-weight: 800; }
    .tool-page p.sub { color: var(--muted); line-height: 1.7; margin: 0 0 28px; }
    .panel { background: #fff; border: 1px solid var(--line); border-radius: 22px; padding: 28px; box-shadow: 0 24px 60px -32px rgba(15,23,42,0.18); margin-bottom: 16px; }
    .section-label { font-size: 0.75rem; font-weight: 800; text-transform: uppercase; letter-spacing: 1.2px; color: var(--muted); margin-bottom: 14px; }
    .input-row { display: grid; grid-template-columns: 1fr 1fr; gap: 16px; margin-bottom: 4px; }
    .field label { display: block; font-weight: 700; margin-bottom: 8px; font-size: 0.9rem; }
    .field input { width: 100%; min-height: 50px; border: 1px solid var(--line); border-radius: 12px; padding: 0 14px; font: inherit; font-size: 1rem; outline: 0; box-sizing: border-box; }
    .field input:focus { border-color: var(--accent); outline: 4px solid rgba(225,29,72,0.1); }
    .field .field-hint { font-size: 0.77rem; color: var(--muted); margin-top: 5px; font-weight: 600; }
    .max-hr-box { background: rgba(225,29,72,0.07); border: 2px solid rgba(225,29,72,0.2); border-radius: 14px; padding: 16px 20px; display: flex; align-items: center; gap: 16px; margin-bottom: 4px; }
    .max-hr-val { font-size: 2.8rem; font-weight: 900; color: var(--accent); letter-spacing: -2px; line-height: 1; }
    .max-hr-info { flex: 1; }
    .max-hr-lbl { font-weight: 800; font-size: 0.9rem; }
    .max-hr-sub { font-size: 0.8rem; color: var(--muted); font-weight: 600; margin-top: 3px; }
    .zones-list { display: flex; flex-direction: column; gap: 10px; }
    .zone-row { border-radius: 14px; overflow: hidden; border: 1px solid var(--line); }
    .zone-header { display: flex; align-items: center; gap: 14px; padding: 14px 18px; }
    .zone-color { width: 14px; height: 14px; border-radius: 4px; flex-shrink: 0; }
    .zone-name { font-weight: 800; font-size: 0.95rem; flex: 1; }
    .zone-bpm { font-size: 1.05rem; font-weight: 900; color: var(--ink); }
    .zone-pct { font-size: 0.78rem; color: var(--muted); font-weight: 700; }
    .zone-bar-wrap { height: 6px; background: #f1f5f9; }
    .zone-bar-fill { height: 100%; transition: width 0.5s cubic-bezier(0.4,0,0.2,1); }
    .zone-desc { padding: 0 18px 13px; font-size: 0.83rem; color: var(--muted); font-weight: 600; line-height: 1.5; }
    .placeholder { color: var(--muted); font-size: 0.93rem; padding: 8px 0 4px; }
    .karvonen-note { font-size: 0.8rem; color: var(--muted); margin-top: 16px; line-height: 1.5; padding: 12px 14px; background: #f8fafc; border-radius: 10px; border: 1px solid var(--line); }
    @media(max-width:500px){ .input-row { grid-template-columns: 1fr; } }
</style>

<div class="tool-page"><div class="tool-container">
    <section style="margin-bottom:28px">
        <span class="tag">Gesundheit</span>
        <h1 class="tool-h1">Herzfrequenz.</h1>
        <p class="sub">Berechne deinen maximalen Puls und die 5 Trainingszonen für optimales Training.</p>
    </section>

    <div class="panel">
        <div class="input-row">
            <div class="field">
                <label>Alter (Jahre)</label>
                <input type="number" id="age" placeholder="z.B. 30" min="10" max="100" oninput="calc()">
            </div>
            <div class="field">
                <label>Ruhepuls (optional)</label>
                <input type="number" id="resting" placeholder="z.B. 60" min="30" max="120" oninput="calc()">
                <div class="field-hint">Für Karvonen-Formel. Morgens messen.</div>
            </div>
        </div>
        <div class="karvonen-note">Nur Trainings-Orientierung, keine medizinische Freigabe. Bei Herz-Kreislauf-Beschwerden, Medikamenten, Vorerkrankungen oder ungewoehnlich hohem/niedrigem Puls medizinisch klaeren.</div>
    </div>

    <div class="panel" id="result-panel">
        <div class="placeholder" id="res-placeholder">Bitte Alter eingeben …</div>

        <div id="res-content" style="display:none">
            <div class="section-label">Maximale Herzfrequenz</div>
            <div class="max-hr-box" style="margin-bottom:22px">
                <div class="max-hr-val" id="max-hr">–</div>
                <div class="max-hr-info">
                    <div class="max-hr-lbl">Schläge pro Minute</div>
                    <div class="max-hr-sub">Formel: 220 − Alter</div>
                    <div class="max-hr-sub" id="karvonen-note" style="display:none;margin-top:4px;color:#059669"></div>
                </div>
            </div>

            <div class="section-label">Trainingszonen</div>
            <div class="zones-list" id="zones-list"></div>

            <div class="karvonen-note" id="karvonen-info" style="display:none">
                ℹ <strong>Karvonen-Methode:</strong> Weil du einen Ruhepuls angegeben hast, werden die Zonen nach der Karvonen-Formel berechnet:
                Zone-BPM = Ruhepuls + (HFmax − Ruhepuls) × Intensität. Diese Methode ist präziser als die einfache Prozentrechnung.
            </div>
        </div>
    </div>
</div>@include('tools._ads_banner')</div>

<script>
    const zonesDef = [
        { name: 'Zone 1 – Sehr leicht', pctLow: 0.50, pctHigh: 0.60, color: '#3b82f6', goal: 'Regeneration & Erholung. Ideal zum Aufwärmen und aktiven Erholen.' },
        { name: 'Zone 2 – Leicht', pctLow: 0.60, pctHigh: 0.70, color: '#22c55e', goal: 'Fettverbrennung. Aerobe Basis, perfekt für lange ruhige Einheiten.' },
        { name: 'Zone 3 – Aerob', pctLow: 0.70, pctHigh: 0.80, color: '#eab308', goal: 'Ausdauer & Fitness. Verbessert die Herz-Kreislauf-Leistung deutlich.' },
        { name: 'Zone 4 – Anaerob', pctLow: 0.80, pctHigh: 0.90, color: '#f97316', goal: 'Kraft & Schnelligkeit. Steigert die Laktatschwelle und Leistung.' },
        { name: 'Zone 5 – Maximum', pctLow: 0.90, pctHigh: 1.00, color: '#ef4444', goal: 'Maximale Performance. Nur kurze Intervalle, für Fortgeschrittene.' },
    ];

    function calcZoneBpm(pct, hrMax, hrRest, useKarvonen) {
        if (useKarvonen) {
            return Math.round(hrRest + (hrMax - hrRest) * pct);
        }
        return Math.round(hrMax * pct);
    }

    function calc() {
        const age = parseInt(document.getElementById('age').value);
        const resting = parseInt(document.getElementById('resting').value);
        const useKarvonen = resting >= 30 && resting <= 120;

        if (!age || age < 10 || age > 100) {
            document.getElementById('res-placeholder').style.display = 'block';
            document.getElementById('res-content').style.display = 'none';
            return;
        }

        document.getElementById('res-placeholder').style.display = 'none';
        document.getElementById('res-content').style.display = 'block';

        const hrMax = 220 - age;
        document.getElementById('max-hr').textContent = hrMax;

        const karvNote = document.getElementById('karvonen-note');
        const karvInfo = document.getElementById('karvonen-info');
        if (useKarvonen) {
            karvNote.style.display = 'block';
            karvNote.textContent = 'Karvonen-Methode aktiv (Ruhepuls: ' + resting + ' bpm)';
            karvInfo.style.display = 'block';
        } else {
            karvNote.style.display = 'none';
            karvInfo.style.display = 'none';
        }

        let html = '';
        zonesDef.forEach((z, i) => {
            const bpmLow = calcZoneBpm(z.pctLow, hrMax, resting, useKarvonen);
            const bpmHigh = calcZoneBpm(z.pctHigh, hrMax, resting, useKarvonen);
            const barW = Math.round((z.pctHigh - z.pctLow) * 100 * 5); // proportional fill across bar
            html += `<div class="zone-row">
                <div class="zone-header">
                    <div class="zone-color" style="background:${z.color}"></div>
                    <div class="zone-name">${z.name}</div>
                    <div style="text-align:right">
                        <div class="zone-bpm">${bpmLow}–${bpmHigh} bpm</div>
                        <div class="zone-pct">${Math.round(z.pctLow*100)}–${Math.round(z.pctHigh*100)} %</div>
                    </div>
                </div>
                <div class="zone-bar-wrap">
                    <div class="zone-bar-fill" style="width:${(i+1)*20}%;background:${z.color};opacity:0.7"></div>
                </div>
                <div class="zone-desc">${z.goal}</div>
            </div>`;
        });
        document.getElementById('zones-list').innerHTML = html;
    }

    document.getElementById('age').addEventListener('input', calc);
    document.getElementById('resting').addEventListener('input', calc);
</script>

@include('tools._seo_content', ['toolSlug' => 'herzfrequenz', 'toolName' => 'Herzfrequenz-Zonen'])

@endsection