Kalọ̀lụ̀ nke mpaghara ebe ahụ
Ihegharịa mpagharaogologo ọ̀gụ̀ na-ébètà n'ótù ná n'ótù n'ótù.
Nhọrọ ndị ahụ ga-akpụzi mgbe ị na-etipụta.
N'ihe banyere calculator a
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.
Ajụjụ ndị a na-ajụkarị
Gịnị bụ ọdịiche dị n'etiti ụzọ abụọ ahụ?
N'ihe fọrọ nke nta ka ọ bụrụ nke-max ụzọ ahụ na-ewere n'ụzọ dị mfe n'ime 220 - afọ. Karvonen na-eji gị heart-rate reserve (max minus resting): target = ((max − resting) × intensity) + resting, nke na-eziga mpaghara ebe ahụ n'ime nrụnye gị.
Gịnị bụ mpagharaogologo ọnụọgụgụ obi ejiri maka?
Zone 2 na-ebubata aerobic base na-ebufe fat na-arụ ọrụ, zone 3-4 na-eme ka ike aerobic na lactate threshold, na zone 5 na-eme ka ọsọ ọsọ nke elu-ekpe. N'ime atụmatụ ịrụ ọrụ nke ukwuu na-echekwa akụkụ nke ịzụzụ n'ime mpaghara ala.
M ga-achọ nrụgide obi?
Maka Karvonen ụzọ ụzọ. Otú ọ̀tọ́ụ̀tụ̀ ụzọ ahụ chọrọ naanị afọ gị; tinye n'ime ọnụọgụgụ n'okpuru nhọrọ ndị amụma iji jiri n'ihenhọrọ ndị ahụ.
Gịnị bụ 2?
Zon 2 bụ 60-70% nke ọbụna gị. Maka onye dị afọ 30 na ọbụna nke 190 bpm nke bụ banyere 114-133 bpm na ụzọ ụzọ nke pasent; ụzọ ụzọ Karvonen na-eweta n'ebe mgbe ị na-ebanye n'ụdị.
Olee otú m ga-esi zụlite na mpaghara ebe 2?
Kwụsị n'ọrụ dị mfe nke ukwuu iji rụpụta okwu - na-emekarị a mfe jog, na-agagharị na-agagharị ma ọ bụ na-adịgide adịgide. Endurance atụmatụ na-ejikarị oge 70-80% nke oge nkuzi ebe a iji mepụta aerobic base.
Gịnị bụ nrụnye?
N'okpuru mpaghara, n'ụsọ mpaghara 2, a na-ewepụ ihenhọrọ nke calorie nke dị elu site na abụba, nke bụ ihe mere mpaghara 2 ji akọwa ya dịka abụba na-ewepụ. N'elu mpaghara a na-ewepụ calorie ndị ọzọ n'otu nkeji, yabụ na ọbụla nrụọrụ ike na-ewepụkwa ihenhọrọ maka abụba na-ahapụ.
M ga-eji máàs mọọbụ Karvonen mpagharaogologo?
Karvonen na-ehazi mpaghara ebe ahụ site n'iji nrụgide obi gị, yabụ ọ na-adaba n'ime ndị ahụ ejirila n'aka na nrụgide obi dị ala. Ọ bụrụ na ị na-amaghị nrụgide obi gị, ụzọ nke pasentị-n'ime-masị chọrọ naanị afọ gị.
API — jiri kaadị a site na kóòdù
Kpọọ kalkulata a dịka ebe ngwụcha JSON n'efu - enweghị kii achọrọ. Ziga valiu ebe ahụ n'okpuru dịka paramita ajụjụ mọọbụ JSON. Ihe ọbụla ị na-ewepụ na-eji dìfọ́ọ̀ltụ̀ nke a na-edebe ihuakwụkwọ a na ya; parameter a na-amaghị bụ 400, ọ dịghị sẽọ̀rọ̀. Gụọ ngwe ndị ahụ niile →
Ebemkpofuozi
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);Ihe a na-ahụta bụ n'ihi nlekọta n'ozuzu ya, ọ bụghị nlekọta ego, ọgwụ ma ọ bụ nlekọta ego.