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

ZoneIntensityPurpose 150-60%Recovery, warm-up 260-70%Base aerobic fitness 370-80%Tempo, lactate threshold 480-90%Anaerobic capacity 590-100%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