Hart_lynnaam Sakrekenaar
Bereken jou vyf opleidingsnes van hart-tempo van ouderdom en rus hart tempo.
Resultate werk op soos jy tik.
Aangaande hierdie sakrekenaar
A heart-rate zone calculator splits your training range into five zones, from easy recovery to maximum effort. The simple method takes percentages of your maximum heart rate; the Karvonen (heart-rate reserve) method factors in your resting heart rate for more personalised targets. Zones guide how hard to work for endurance, fat burning or peak performance.
The percentage method takes shares of your maximum heart rate (220 − age). For a 30-year-old, max is 190 bpm, so zone 2 at 60–70% is about 114–133 bpm. The Karvonen method instead uses your heart-rate reserve: target = (max − resting) × intensity + resting. With a resting rate of 60, that same zone 2 becomes (190 − 60) × 0.6 + 60 to (190 − 60) × 0.7 + 60, or roughly 138–151 bpm — higher, because it is anchored to your fitness.
Use the zones to structure training: most endurance plans keep the bulk of work in the lower zones (2–3) to build an aerobic base and reserve the top zones for shorter, harder efforts. Choose Karvonen if you know a reliable resting heart rate; otherwise the percentage-of-max method needs only your age. This is general fitness guidance, not medical advice about safe exercise intensity.
Dikwels gevra vrae
Wat is die verskil tussen die twee metodes?
Die persentasie-van-max metode neem eenvoudig 'n deel van 220 -1. Karvonen gebruik jou hart-tempo reserwe (max minus rus): teiken = (jmx -1 × intens) + rus, wat die sones na jou fiksheid toe lok.
Wat is hart-temposones gebruik vir?
Zone 2 builds aerobic base and burns fat efficiently, zone 3–4 improves aerobic capacity and lactate threshold, and zone 5 develops top-end speed. Most endurance plans keep the bulk of training in the lower zones.
Het ek'n rustige hartklop nodig?
Slegs vir die Karvon metode. Die persentasie metode benodig net jou ouderdom; invoer 'n rus tempo onder gevorderde opsies om die meer persoonlike berekening te gebruik.
Watter hartklop is sone 2?
Zone 2 is 60–70% of your maximum. For a 30-year-old with a max of 190 bpm that is about 114–133 bpm on the percentage method; the Karvonen method raises the range once you enter a resting heart rate.
Hoe oefen ek in sone 2 op?
Keep the effort easy enough to hold a conversation — typically an easy jog, brisk walk or steady cycle. Endurance plans often spend 70–80% of training time here to build an aerobic base.
Wat is 'n vet verbrandende hartklop?
Sagter sones, om sone 2, verbrand die hoogste hoeveelheid kilojoules van vet, wat is waarom sone 2 vet verbrand word.'n Hoër sones verbrand meer totale kilojoules per minuut, en daarom is die totale energieuitgawe nog steeds belangrik vir vetverlies.
Moet ek die max of Karvonenes gebruik?
Karwene persoonlik die sones deur jou rus hart tempo te gebruik, so dit pas opgeleide mense met 'n lae rus tempo. As jy nie jou rus tempo ken nie, het die persentasie-max metode net jou ouderdom nodig.
API ← gebruik hierdie sakrekenaar van kode
Bel hierdie sakrekenaar as 'n vry JSON-punt takies wat nodig is. Stuur die veldwaardes hieronder as navraag parameters of JSON. Enigiets wat jy weglaat gebruik dieselfde verstek hierdie bladsy is vooraf gevul met; 'n onbekende parameter is 'n 400, nooit' n stil nul. Lees die volle API docs →
Einde punt:
GET https://calculator.free/api/v1/heart-rate-zones/curl
curl "https://calculator.free/api/v1/heart-rate-zones/?age=30&method=max"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/heart-rate-zones/?" + new URLSearchParams({
"age": "30",
"method": "max"
}));
const data = await r.json();
console.log(data.results);Die resultate is skattings van algemene leiding, nie net finansiële, mediese of belastingvoorligting nie.