Àwọn Ìṣàmúlò-ètò Ìṣàmúlò-ètò

Calculate your five training heart-rate zones from age and resting heart rate.

Òrúkọ

Àwọn Ìṣàmúlò-ètò

Ìjánu-ìró ìfẹ́fẹ́ ?

bpm

Lò nípa àwọn ìṣàmúlò-ètò Karvonen. Àwọn ìṣàmúlò-ètò tí a lò nínú àwọn

Ìjánu-ìsẹ́ àwọn ìṣàmúlò-ètò —

Ààyè 1 - Ààyè ìṣàfarawé (50-60%) —

Ààyè 2 - Ìgbà Ìgbà (60-70%) —

Ààyè 3 - Aerobic (70-80%) —

Ààyè 4 - Ìjádé (80-90%) —

Ààyè 5 - Kéré (90-100%) —

Àwọn Àtòjọ-ẹ̀yàn àwọn ìṣàmúlò-ètò

Ńlà àwọn àwọn ààtò àtòjọ-ẹ̀yàn yìí?

Àkóónú ìṣàmúlò-ètò yìí

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.

Àwọn Àtòjọ-ẹ̀yàn

Kini iyatọ laarin awọn ọna meji?

Àwọn àwọn ìṣàmúlò-ètò ìpéwọ̀n-tí o pọ̀jú gbá àwọn àwọn ààyè 220 - ìgbà. Karvonen ló àwọn àwọn ààyè ìrànwọ́ ẹ̀yà rẹ (ó kùnà àwọn ààyè tí o pọ̀jú): àwọn ààyè = ((ó kùnà − ààyè) × ìpéwọ̀n) + ààyè, tí wọ́n ṣẹ̀dà àwọn ààyè láti inú ìṣàfarawé rẹ̀.

Kini àwọn ààyè-iṣẹ́ ìgbàra-ìgbà lò fún?

Zone 2 n ṣe agbekalẹ ipilẹ aerobic ati pe o fi ibajẹ iwuwo ni irọrun, Zone 3-4 n ṣe ilọsiwaju agbara aerobic ati ibiti o ti wa ni lactate, ati pe Zone 5 n dagbasoke iyara ti o ga julọ.

Ń fẹ́ àwọn ìṣàmúlò-ètò ìfẹ́fẹ́?

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.

Ìgbà wo nínú ìṣàmúlò-ètò 2 náà?

Zonu 2 ni 60-70% tí o pọ́jú rẹ̀. Fun ẹni ọdun 30 tí o ní ìgbàkè tí 190 bpm tí o jẹ́ nípa 114-133 bpm nípa àwọn ìṣàmúlò-ètò ìpéwọ̀n; àwọn ìṣàmúlò-ètò Karvonen ń fi àwọn ìpele náà pọ̀ nígbà tí o bá tẹ̀lú àwọn ìṣàmúlò-ètò ìfẹ́fẹ́ ẹ̀yin.

Bawo ni mo ṣe lè kọ̀ọ̀kan nínú ààyè-iṣẹ́ 2?

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.

Kini ìgbàdúró ẹ̀yin-ìfẹ́?

Àwọn ààyè ìsàlẹ̀-ilà, nípa ààyè 2, ń fi àwọn kálárí tí o gàjú jù lọ láti inú àwọn ààyè àwọn ẹ̀yàn, eyi nípa tí ààyè 2 ń fi àwọn kálárí tí o gàjú jù lọ láti inú àwọn ààyè àwọn ẹ̀yàn. Ààyè àwọn kálárí tí o gàjú jù lọ láti inú àwọn ààyè àwọn ẹ̀yàn, láti jẹ́ pé àwọn ààyè inú inú àwọn ààyè àwọn ẹ̀yàn tun lò fún ìpàdé àwọn ẹ̀yàn.

Ńbí mò fi lo àwọn ààyè-iṣẹ́ max tàbí Karvonen?

Karvonen n pa awọn ààyè kọ̀ǹpútà láti lo àwọn ìṣàmúlò-ètò ìfẹ́fẹ́ ẹ̀yin, láti jẹ́ pé o lè jẹ́ àwọn eniyan tí a tí kọ́ nípa àwọn ìṣàmúlò-ètò ìsàlẹ̀. Tó kò bá mọ́ àwọn ìṣàmúlò-ètò ẹ̀yin, àwọn ìpéwọ̀n-tí a bá fẹ́ nípa ìgbà rẹ̀.

API — ló àwọn ìṣàmúlò-ètò yìí láti inú ìṣàmúlò-ètò

Fi àwọn ìṣàmúlò-ètò yìí kọ̀ǹpútà yìí láti jẹ́ ààyè-iṣẹ́ JSON tí a tí fi pamọ́ - kò ní bọ́tìnì kan tí a fẹ́. Fi àwọn fálù ààyè-iṣẹ́ sílẹ̀ sí bí àwọn àwọn ìṣàmúlò-ètò àti JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Ka àwọn àkọlé API kíkún →

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

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.

Àkóónú ìṣàmúlò-ètò yìí

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