CalKit

Target Heart Rate Calculator

Calculate target heart rate zones by exercise intensity.

세
bpm
최대 심박수
190bpm

심박수 여유량: 125 bpm (Karvonen 공식)

운동 심박수 존

Zone 1 (회복)128 ~ 140 bpm
Zone 2 (지방연소)140 ~ 153 bpm
Zone 3 (유산소)153 ~ 165 bpm
Zone 4 (젖산역치)165 ~ 178 bpm
Zone 5 (최대)178 ~ 190 bpm

존별 설명

Zone 1 (회복)가벼운 활동, 워밍업
Zone 2 (지방연소)유산소 기초, 지방연소
Zone 3 (유산소)심폐 능력 향상
Zone 4 (젖산역치)고강도 지구력
Zone 5 (최대)최대 노력, 스프린트

Overview

The Target Heart Rate Calculator uses the Karvonen formula to determine heart rate zones for different exercise intensities. By factoring in maximum heart rate (HRmax) and resting heart rate, it calculates the Heart Rate Reserve (HRR) to provide personalized target heart rate ranges.

Formula

HRmax = 220 - age | HRR = HRmax - resting HR | Target HR = (HRR × intensity%) + resting HR | Example: Age 30, resting 70 bpm, 70% intensity → HRmax=190, HRR=120, Target=(120×0.7)+70=154 bpm

How to Use

  1. 1Enter your age.
  2. 2Enter your resting heart rate in bpm (best measured upon waking).
  3. 3Select your desired exercise intensity percentage.
  4. 4Click 'Calculate' to view your target heart rate range.

Tips

  • ✔Resting heart rate is most accurately measured first thing in the morning before getting out of bed.
  • ✔The fat-burning zone is 50-70% of HRmax; cardio endurance improvement occurs at 70-85%.
  • ✔If you have heart disease, hypertension, or other conditions, consult a physician before exercising.
  • ✔This calculator is for reference only. Consult an exercise physiologist for a personalized exercise prescription.

FAQ

Q. Is the '220 - age' formula accurate?

It is the most widely used estimate but may vary for individuals. A graded exercise test provides a more precise HRmax measurement.

Q. What heart rate zone is best for fat burning?

The 50-70% HRmax zone has the highest proportion of fat oxidation. However, higher intensities burn more total calories, which can also be effective for weight loss.

Q. Is a high resting heart rate a health concern?

Normal adult resting heart rate is 60-100 bpm. A sustained rate above 100 bpm may indicate tachycardia and should be evaluated by a healthcare professional.

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