免费心率训练区间计算器
计算五个心率训练区间，优化有氧和无氧训练。
years
bpm
Zone 2 Aerobic (60%)
138 bpm
Zone 1 Recovery (50%)125 bpm
Zone 3 Tempo (70%)151 bpm
Zone 4 Threshold (80%)164 bpm
Zone 5 Maximum (90%)177 bpm
最大心率190 bpm
Zone 2 Aerobic (60%) vs Age
公式
Heart Rate Zones (Karvonen Method)
Target HR = (Max HR - Resting HR) x Intensity% + Resting HR
Five Training Zones
计算示例
A 30-year-old with a resting HR of 60 bpm.
- 01Max HR = 220 - 30 = 190
- 02HRR = 190 - 60 = 130
- 03Zone 2 low = 130 x 0.60 + 60 = 138 bpm
- 04Zone 4 low = 130 x 0.80 + 60 = 164 bpm
常见问题
Which zone should I train in?
Most of your training (about 80%) should be in Zone 2 for building aerobic base. Harder sessions in Zones 4-5 should make up about 20% of training time.
Why use the Karvonen method?
The Karvonen method accounts for resting heart rate, making zones more personalized than simple percentage-of-max methods.
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds on three consecutive days and average the results.
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