What is target heart rate and how is it calculated?

Target heart rate is the beats-per-minute range that keeps you in a chosen training intensity. This tool uses the Karvonen heart-rate-reserve method, which factors in your resting heart rate and age, giving more personalised zones than a plain percentage of maximum heart rate.

How does the Karvonen formula work?

Karvonen subtracts your resting heart rate from your maximum (about 220 minus age) to get heart-rate reserve, multiplies that by the target intensity percentage, then adds resting heart rate back. Enter your age and resting pulse and the calculator builds each training zone for you.

What heart rate is the fat-burning zone?

The fat-burning zone usually sits around 60–70% of heart-rate reserve, a moderate effort where you can still hold a conversation. It's where a high share of calories comes from fat, though higher-intensity work burns more total calories per minute.

目标心率计算器

卡式训练区间心率

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年龄 (岁)

静息心率 (bpm)

安静状态下的脉搏，最好在刚起床时测量

目标心率计算器

以正确的心率训练能让有氧运动效果大幅提升。本计算器使用基于心率储备（最大心率减去静息心率）的卡式公式，给出从 50% 到 90% 各训练强度的每分钟心跳数，以及经典的 60–70% 燃脂区间。由于使用了您的静息心率，它比简单的最大心率百分比更具个性化。输入您的年龄和静息脉搏，为任何运动设定精准的区间目标。

对心率储备应用卡式公式：目标 = (最大 − 静息) × 强度 + 静息，其中最大心率 ≈ 220 − 年龄。它通过您的静息心率反映体能水平，因此比单纯的最大心率百分比更个性化。

如何使用这个目标心率计算器

输入你的年龄和静息心率。静息心率是你平静、安坐时的脉搏，最好在早晨醒来、还没起身前测量最准。按下计算按钮，从轻松的50%到吃力的90%，各运动强度的目标区间会以每分钟心跳次数（bpm）即时显示，无需注册。静息脉搏可在手腕或颈部按数一整分钟，或直接填入能整夜监测的智能手表数值。

如何读懂并运用你的区间

每一行都是该强度下应保持的bpm范围。做轻松恢复或燃脂运动时，停留在储备心率约50%~70%的较低区间，此时你还能说出简短句子。要提升心肺耐力，就在间歇或节奏跑中推进到更吃力的70%~85%区间。运动途中查一下脉搏，或佩戴胸带、手表，随时放慢或加速，让数值保持在你选定的区间之内。

数字背后的科学

本工具采用基于储备心率的Karvonen公式：目标 =（MHR − RHR）× 强度 + RHR，其中MHR为估算最大心率，约等于220 − 年龄。储备心率不过是最大心率与静息心率之差，正是运动真正调动的那部分范围。以你自己的RHR为锚定区间，比单纯取MHR的百分比更贴合个人，因为心肺越好，静息心跳越慢，这一优势会被如实计入。

局限与实用提示

区间准不准，取决于输入值。求MHR的220 − 年龄法则对某些人可能偏差十几次，而在咖啡、压力或睡眠不足后测的静息脉搏会偏高。请在醒来后平静地测RHR，并记住咖啡因、生病和某些药物都会改变它。随着体能进步、RHR下降，每隔几周重新计算一次。想了解更多，可搭配CaloNote的最大心率、心率区间和VO2 Max计算器，并在CaloNote应用中记录你的运动。

常见问题

What is target heart rate and how is it calculated?: Target heart rate is the beats-per-minute range that keeps you in a chosen training intensity. This tool uses the Karvonen heart-rate-reserve method, which factors in your resting heart rate and age, giving more personalised zones than a plain percentage of maximum heart rate.
How does the Karvonen formula work?: Karvonen subtracts your resting heart rate from your maximum (about 220 minus age) to get heart-rate reserve, multiplies that by the target intensity percentage, then adds resting heart rate back. Enter your age and resting pulse and the calculator builds each training zone for you.
What heart rate is the fat-burning zone?: The fat-burning zone usually sits around 60–70% of heart-rate reserve, a moderate effort where you can still hold a conversation. It's where a high share of calories comes from fat, though higher-intensity work burns more total calories per minute.