Heart Rate Zone Calculator
Calculate your five training heart-rate zones from age and resting heart rate.
Zithunzizi zimasintha monga momwe mumalemba.
Zachidule
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.
Mafunso ofunsidwa nthawi zambiri
Kodi pali kusiyana kotani pakati pa njira ziwirizi?
Mfundo ya percentage-of-max imatenga gawo la 220 − zaka. Karvonen amagwiritsa ntchito ndalama zanu za moyo (makamaka kupatula kuchoka): cholinga = ((makamaka − kuchoka) × kuwala) + kuchoka, zomwe zimasintha zomera za nyanja kuti zikhale zoyenera.
Kodi zomera za moyo zimagwiritsa ntchito chiyani?
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.
Kodi ndimafunikira kuchepetsa kupweteka kwa mtima?
Kuchokera pa njira ya Karvonen. Njira ya peresenti iyenera kukhala ndi zaka zanu zokha; gwiritsani ntchito ndalama zosatha pansi pa zosankha zophunzirira kuti mugwiritse ntchito kafukufuku wosinthika.
Kodi kuchuluka kwa mtima ndi chiyani ku zone 2?
Zonsezi zimachitika m'malo osiyanasiyana, koma nthawi zambiri zimachitika m'malo osiyanasiyana.Zone 2 ndi 60-70% ya maximum yanu.Kwa 30-year-old ndi max ya 190 bpm yomwe ndi pafupifupi 114-133 bpm pa njira ya peresenti; njira ya Karvonen imawonjezera malire pamene mulowa mu chitonthozo cha mtima.
Kodi ndingapeze bwanji phunziro mu zone 2?
Kusunga ntchito yovuta yokwanira kuti ikhale ndi kulankhulana - nthawi zambiri ndi yolimba yolimba, kuyenda mofulumira kapena kuzungulira kolimba. Maphunziro a Endurance amagwiritsa ntchito nthawi zambiri 70-80% ya nthawi yophunzitsa pano kuti apange aerobic base.
Kodi ndi chiyani chithandizo cha thupi?
Lower zomera, m'mphepete mwa zone 2, kuwononga kwambiri gawo la ma calories kuchokera mafuta, chifukwa chake zone 2 ndi labelled mafuta kuwononga. Higher zomera kuwononga zambiri zonse ma calories pa mphindi, kotero kusamvana mphamvu ndalamabe zofunika kwa mafuta kuwonongeka.
Kodi ndingagwiritse ntchito zomera zopitilira muyeso kapena Karvonen?
Karvonen amasintha zomera pogwiritsa ntchito kupweteka kwa mtima kwanu, kotero kumagwirizana ndi anthu ochita masewera olimbitsa thupi omwe ali ndi kupweteka kwa mtima kotsika. Ngati simukudziwa kupweteka kwanu, njira ya peresenti-ya-mapiri imafunikirabe zaka zanu zokha.
API — kugwiritsa ntchito izi calculator kuchokera code
Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Chomweko chilichonse chimene mumasiya chimagwiritsa ntchito mfundo yoyamba yomweyi yomwe tsambali limagwiritsa ntchito; mfundo yosadziwika ndi 400, siyiyenera kukhala zero yosadziwika. Onani zonse API docs →
Chithunzi
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);Zimenezi ndi zowerengera zokhudzana ndi malangizo amtundu uliwonse, si zokhudzana ndi ndalama, zamoyo kapena zokhudzana ndi ndalama.