Heart Rate Zone Calculator
Calculate target heart rate zones based on exercise intensity. Find your 5 heart rate zones using age and resting heart rate.
📖 How to Use
- Enter your age
- Optionally enter your resting heart rate for more accurate calculation
- Click Calculate
- View your 5 heart rate zones and exercise examples
✨ Features
- ✓Automatic max heart rate calculation (220 - age)
- ✓5 heart rate zones with BPM ranges
- ✓Karvonen formula support (with resting heart rate)
- ✓Detailed zone descriptions and exercise examples
- ✓Visual chart for zone differentiation
📐 Formula
Max Heart Rate = 220 - Age
Target HR = Max HR × Intensity%
Karvonen: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR💡 How It Works
- •Heart rate zones indicate exercise intensity as a percentage of maximum heart rate.
- •Maximum heart rate (MHR) is estimated using '220 - age'. Example: age 30 = 190 BPM.
- •The Karvonen formula provides more personalized target heart rates by considering resting heart rate.
- •Heart rate reserve (HRR) = Max HR - Resting HR. Higher HRR indicates better cardiovascular fitness.
- •Zone 2 (60-70%) can be maintained for long periods and is optimal for fat burning.
- •Zone 4 (80-90%) is near the lactate threshold; training here significantly improves endurance.
- •Zone 5 (90-100%) can only be maintained for 30 seconds to 2 minutes at maximum intensity.
❓ FAQ
Q. What are heart rate zones?
A. Heart rate zones divide exercise intensity into 5 levels based on your maximum heart rate. Each zone has different energy usage patterns and training benefits.
Q. How do I measure my resting heart rate?
A. Measure your heart rate for 1 minute while lying down before getting out of bed in the morning. Average 3 consecutive days for accuracy. Adults typically have 60-80 BPM.
Q. Why is the Karvonen formula more accurate?
A. The Karvonen formula considers your resting heart rate, which reflects individual cardiovascular fitness. Fitter individuals have lower resting heart rates, leading to more accurate target calculations.
Q. Which zone should I train in?
A. It depends on your goals. Zone 2 for fat loss, Zone 3-4 for cardio endurance, Zone 4-5 for speed and power. Beginners should start in Zone 2-3.
Q. Is the 220 - age formula accurate?
A. This formula provides an average estimate with individual variations. A more accurate max heart rate can be measured through exercise stress tests. Medications and health conditions can also affect results.
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