免费目标心率计算器
根据年龄和健身目标计算理想的运动心率区间。
years
bpm
Target Heart Rate
153 bpm
最大心率190 bpm
Heart Rate Reserve125 bpm
Target Heart Rate vs Age
公式
## Karvonen Formula **Target HR = (Max HR - Resting HR) x Intensity% + Resting HR** The Karvonen formula is more accurate than simple percentage methods because it accounts for your resting heart rate (heart rate reserve). **Max HR = 220 - Age**
计算示例
A 30-year-old with a resting HR of 65 bpm targeting 70% intensity.
- 01Max HR = 220 - 30 = 190 bpm
- 02HR Reserve = 190 - 65 = 125 bpm
- 03Target HR = 125 x 0.70 + 65 = 152.5 bpm
常见问题
What is the Karvonen formula?
The Karvonen formula calculates target heart rate using heart rate reserve (the difference between max and resting HR), giving a more personalized target than simple percentage of max HR.
How do I measure resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or for 15 seconds and multiply by 4.
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