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Tool: Target Heart Rate Calculator — 무료 온라인 계산기 | HomeCalcPro | 인쇄 일시:
Target Heart Rate Calculator — 무료 온라인 계산기 | HomeCalcPro
Target Heart Rate Calculator에 대한 정확하고 신속한 실시간 계산 및 공식 제공.
Parameters & Body Metrics
Health & Fitness Targets
Evidence-BasedEnter your parameters above to compute your target metrics.
Karvonen Heart Rate Reserve (HRR) Formula
Transparent mathematical methodology explained in plain English.
Target HR = [(HRmax - Resting HR) × % Intensity] + Resting HR | HRmax = 220 - Age (or 208 - 0.7 × Age)Calibrates training zones against individual Heart Rate Reserve (HRR), accounting for resting heart rate fitness levels.
Variables Explained:
- Age (Years): Biological age.
- Resting Heart Rate (BPM): Resting morning pulse in beats per minute (e.g. 60 BPM).
35-Year-Old with 60 BPM Resting Heart Rate (Zone 2 Target: 60%–70%)
Calculating Max HR and Zone 2 endurance training range.
- Calculate HRmax: 220 - 35 = 185 BPM.
- Heart Rate Reserve (HRR): 185 - 60 = 125 BPM.
- Zone 2 Lower (60%): (125 × 0.60) + 60 = 135 BPM.
- Zone 2 Upper (70%): (125 × 0.70) + 60 = 148 BPM.
자주 묻는 질문 (FAQ): Target Heart Rate Calculator
Click any question below to expand quick answers, formulas, and expert tips.
Why is Zone 2 cardio training so popular for endurance and longevity?
Zone 2 training (60%–70% HRR) stimulates mitochondrial biogenesis, enhances fat oxidation, and builds aerobic base without generating excessive muscular fatigue.
What is the Tanaka formula for maximum heart rate?
The Tanaka formula (HRmax = 208 - 0.7 × Age) is considered more accurate than the traditional 220-age rule, especially for adults over age 40.