Heart Rate Zone Calculator
Kalkulate yako miviri kurovedza muviri moyo-kutenderera nzvimbo kubva makore uye kurovedza muviri moyo.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
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.
Zvimwe zvinobvunzwa zvakanyanya
Chii chinonzi chiyero pakati pezvimwe zvinhu zviviri?
The percentage-of-max method simply takes a share of 220 − age. Karvonen uses your heart-rate reserve (max minus resting): target = ((max − resting) × intensity) + resting, which personalises the zones to your fitness.
Mazone emoyo anoshandiswa sei?
Zone 2 inoita aerobic base uye inoravira mafuta zvakakwana, zone 3-4 inowedzera aerobic capacity uye lactate threshold, uye zone 5 inogadzira top-end speed.
Ndinofanira here kuongororwa kuti ndine chirwere cheshuga?
Only for the Karvonen method. The percentage method needs just your age; enter a resting rate under advanced options to use the more personalised calculation.
Chii chinonzi zone 2?
Zone 2 i 60-70% ye maximum yako. Kana uri munhu ane makore 30 uye uine max ye 190 bpm, iyo inenge 114-133 bpm pa percentage method; Karvonen method inowedzera iyo range kana wasvika pa rest heart rate.
Ndezvipi zvikonzero zvinokonzera kuti ndirege kutamba muzone 2?
Tenga pfungwa kuti uite basa rako richikurumidza zvakakwana kuti uite shamwari. Kunyangwe iwe uchida kutamba mutambo wepakutanga, unogona kutamba mutambo wepakutanga kana uchida kutamba mutambo wepakutanga. Endurance mapurojekiti anotora 70-80% yenguva yekudzidzisa kuti uite basa rako.
Chii chinonzi mafuta-kuparadza moyo rate?
Lower nzvimbo, pamusoro zone 2, burn the highest proportion of calories from fat, izvo zvinoita zone 2 yakanyorwa fat burning. Higher nzvimbo burn more total calories per minute, so overall energy expenditure still matters for fat loss.
Ndinofanira kushandisa max kana Karvonen nzvimbo?
Karvonen inogadzirisa nzvimbo nekushandisa yako yekurara moyo kutenderera, saka inonyatsoenderana nevanhu vakadzidziswa vane yakaderera yekurara kutenderera. Kana iwe usingazive yako yekurara kutenderera, iyo percentage-of-max nzira inofanirwa chete yako makore.
API — kushandisa iyi kalkulator kubva code
Nhare iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo mavara pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
Endpoint
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);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.