I-Calculator yendawo yobuchopho
Khangela izifunda zakho eziyisithupha zokuqeqesha inhliziyo kusuka kubudala nokuphumula kwenhliziyo.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Yini ushintsho phakathi kwezizindlela ezimbili?
Ingxenye-ye-max indlela ithatha kuphela ingxenye ye-220 - ubudala. Karvonen isebenzisa i-heart-rate reserve yakho (max minus resting): injongo = ((max − resting) × intensity) + resting, evumela izifunda ukuthi zisebenze kahle.
Yini okwenziwa yizindawo zokuqapha ushukela wegazi?
Zonke izimo 2 ihlanganisa aerobic base futhi ilahleka isisindo ngokuphumelelayo, isifunda 3-4 ithuthukisa aerobic amandla kanye lactate umkhawulo, futhi isifunda 5 ithuthukisa top-end speed.
Ingabe ngidinga ukucindezeleka kwenhliziyo?
Kuyo kuphela indlela ye-Karvonen. Indlela yephesenti idinga kuphela ubudala bakho; faka inani lokuphumula ngaphansi kwezinketho ezithuthukisiwe ukuze usebenzise ubalo oluningi oluzimele.
Yini isilinganiso senhliziyo sendawo 2?
Isifunda 2 yi 60-70% yezinga lakho eliphakeme. Umuntu oneminyaka engu-30 ubudala onezinga eliphakeme le-190 bpm, okungu-114-133 bpm ngendlela yephesenti; indlela kaKarvonen iphakamisa ubukhulu uma ufaka inani lenhliziyo eliphumulele.
Ngizoqeqesha kanjani ezindaweni ezingu-2?
Gcina ucwaningo lula ngokwanele ukuphatha ukuxhumana - ngokuvamile a jog elula, ukuhamba isivinini noma isivinini esiqinile. Endurance izinhloso njalo ukuchitha 70-80% yesikhathi ukuqeqeshwa lapha ukwakha aerobic base.
Yini i-fat-burning heart rate?
Izifunda eziphansi, ezingaphansi kwezo2, zikhipha inani eliphakeme le-calorie kusuka ku-fat, ngakho-ke i-zone 2 ibhalwe ngokuthi i-fat burning. Izifunda eziphezulu zikhipha inani eliphakeme le-calorie ngomzuzu, ngakho-ke ukukhishwa kwe-energy kubaluleke kakhulu ekulahleni i-fat.
Ingabe kufanele ngisebenzise izifunda eziphezulu noma iKarvonen?
I-Karvonen ihlela izifunda ngokusebenzisa umfutho wakho wenhliziyo ohlala khona, ngakho ilungele abantu abaqeqeshiwe abane-rate yokuphumula ephansi. Uma awuyazi umfutho wakho wokuhlala, indlela yephesenti-ye-max idinga kuphela ubudala bakho.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.