Five zones
Shows the bpm range for each zone from recovery to max.
Fitness Calculator
目标心率计算器 — 最大心率与训练区间
输入年龄即可得到最大心率（220 − 年龄）和五个训练心率区间。输入静息心率可用卡氏（储备心率）法更精确计算。
最大心率
190 bpm
最大心率 = 220 − 年龄
目标心率区间
Z1 恢复 (50–60%)95–114 bpm
Z2 耐力 (60–70%)114–133 bpm
Z3 有氧 (70–80%)133–152 bpm
Z4 阈值 (80–90%)152–171 bpm
Z5 最大 (90–100%)171–190 bpm
输入静息心率可用卡氏(储备心率)区间计算。
What is the heart rate zone calculator?
Training by heart rate makes workouts more effective. From your max heart rate (the common 220 − age estimate), it computes five zones — recovery, endurance, aerobic, threshold, and maximum. Add your resting heart rate to get personalized zones via the Karvonen (heart-rate reserve) method.
How to use
- 1 Enter your age.
- 2 Optionally enter your morning resting heart rate for more accuracy.
- 3 Read your max heart rate and five target zones.
Highlights
Karvonen support
Uses heart-rate reserve when you enter resting HR.
Instant
Results update as you type.
常见问题
Is the max HR formula accurate?+
220 − age is convenient but has ±10–12 bpm error. For more precision, use a measured max or a formula like Tanaka (208 − 0.7 × age).
Which zone should I train in?+
It depends on your goal. Z2–Z3 are common for base fitness and fat use; Z4–Z5 build cardiovascular capacity.
How do I measure resting HR?+
Measure for one minute right after waking while calm, or use a wearable's recorded value.
Related tools
220 − age is a general estimate with ±10–12 bpm error. If you have heart conditions or take medication, discuss exercise intensity with a doctor.