I-Calculator ye-Heart Rate Zone
Khangela iziqithi ezisixhenxe zokuqeqesha uxinzelelo lwegazi ukusuka kubudala noxinzelelo lwegazi lokuphumla.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Yintoni utshintsho phakathi kwezi ndlela zimbini?
Ipesenti-yendlela ephezulu ithatha inxalenye ye 220 - ubudala. I-Karvonen isebenzisa isikhuselo sakho sesantya senhliziyo (ubukhulu ngaphantsi kokuhlala): injongo = ((ubukhulu - ukuhlala) × uxinzelelo) + ukuhlala, eyenza ukuba iinkalo zilungele ukulungelelanisa kwakho.
Zisetyenziswa njani iindawo zokukhawuleza kwenhliziyo?
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.
Ngaba ndifuna ukuvavanya umlinganiselo wesantya sentliziyo xa ndiphumla?
Iinkqubo ze-Karvonen kuphela. Inkqubo yepesenti ifuna kuphela ubudala bakho; ngenisa umyinge wokuphumla phantsi kokhetho oluphambili ukusetyenziswa kobalo oluninzi oluzimeleyo.
What heart rate is zone 2?
Icandelo lesi-2 liyi-60-70% yenqanaba lakho eliphezulu. Ukuba umntu oneminyaka eli-30 ubudala unenqanaba eliphezulu le-190 bpm, oko kukuthi, malunga ne-114-133 bpm kwindlela yokufumana iphesenti; indlela kaKarvonen inyusa inqanaba xa ufaka inqanaba lokuphefumla xa uphumla.
How do I train in zone 2?
Ukwenza ukuba uqeqesho lube lula ngokwaneleyo ukuze uhlale uthetha-thethana - umzekelo, ukudlala ibhola, ukuhamba ngokukhawuleza okanye ukujikeleza ngokuzinzileyo. Iinkqubo zokuzikhusela zihlala zichitha i-70-80% yexesha lokuziqeqesha apha ukuze ziphuhlise isiseko sezonyango lwegazi.
Yintoni uxinzelelo lwenhliziyo oluthambisa i-fat?
Iindawo eziphantsi, ezijikeleze ilizwe 2, zitshisa inxalenye ephezulu ye-calorie esuka kumgubo wenyama, ngoko ke ilizwe 2 libizwa ngokuba litshisa umgubo wenyama. Iindawo eziphezulu zitshisa i-calorie eninzi ngomzuzu, ngoko ke ukuchitha amandla okupheleleyo kubaluleke kakhulu ekulahleni umgubo wenyama.
Ngaba ndimele ndisebenzise i max okanye i Karvonen zone?
UKarvonen uyila iimimandla ngokuzisebenzisa iqondo lakho lokuphumla kwenhliziyo, ngoko ke ilungele abantu abaqeqeshiweyo abanezinga eliphantsi lokuphumla. Ukuba awuyazi inqanaba lakho lokuphumla, indlela yepesenti-ye-max ifuna kuphela ubudala bakho.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.