运动强度计算器 — 公式

Exercise Intensity Metrics

Percentage of Max HR

%MaxHR = Exercise HR / (220 - Age) x 100

Percentage of HR Reserve (Karvonen)

%HRR = (Exercise HR - Resting HR) / (Max HR - Resting HR) x 100

Intensity Levels

%MaxHR%HRRLevel <57%<30%Very light 57-63%30-39%Light 64-76%40-59%Moderate 77-95%60-89%Vigorous >95%>89%Near maximal

计算示例

A 30-year-old with resting HR 60, exercising at 150 bpm.

  1. Max HR = 220 - 30 = 190
  2. %MaxHR = 150 / 190 x 100 = 78.9% (Vigorous)
  3. %HRR = (150 - 60) / (190 - 60) x 100 = 69.2% (Vigorous)