心率训练区间计算器 — 公式

## Heart Rate Zones (Karvonen Method)

**Target HR = (Max HR - Resting HR) x Intensity% + Resting HR**

### Five Training Zones

| Zone | Intensity | Purpose |
|---|---|---|
| 1 | 50-60% | Recovery, warm-up |
| 2 | 60-70% | Base aerobic fitness |
| 3 | 70-80% | Tempo, lactate threshold |
| 4 | 80-90% | Anaerobic capacity |
| 5 | 90-100% | Maximal effort, sprints |

计算示例

A 30-year-old with a resting HR of 60 bpm.

  1. Max HR = 220 - 30 = 190
  2. HRR = 190 - 60 = 130
  3. Zone 2 low = 130 x 0.60 + 60 = 138 bpm
  4. Zone 4 low = 130 x 0.80 + 60 = 164 bpm