免费心率计算器
计算最大心率和不同运动强度下的目标心率区间。
years
最大心率
190 bpm
Zone 1 - Warm Up (50-60%)95 bpm
Zone 2 - Fat Burn (60-70%)114 bpm
Zone 3 - Cardio (70-80%)133 bpm
Zone 4 - Hard (80-90%)152 bpm
Zone 5 - Max (90-100%)171 bpm
Max Heart Rate vs Age
公式
## Maximum Heart Rate Formula **Max HR = 220 - Age** This is the most widely used formula for estimating maximum heart rate. ### Heart Rate Zones | Zone | % of Max | Purpose | |---|---|---| | 1 | 50-60% | Warm up, recovery | | 2 | 60-70% | Fat burning | | 3 | 70-80% | Aerobic / cardio | | 4 | 80-90% | Anaerobic threshold | | 5 | 90-100% | Maximum effort |
计算示例
A 30-year-old person.
- 01Max HR = 220 - 30 = 190 bpm
- 02Zone 2 (fat burn) = 190 x 0.60 = 114 bpm to 190 x 0.70 = 133 bpm
- 03Zone 3 (cardio) = 190 x 0.70 = 133 bpm to 190 x 0.80 = 152 bpm
常见问题
How accurate is the 220 minus age formula?
It provides a reasonable estimate for most people, but individual max HR can vary by 10-20 bpm. A stress test provides a more accurate measurement.
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