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.

目標心率計算機

卡氏訓練區間心率

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年齡 (歲)

靜息心率 (bpm)

安靜狀態下的脈搏，最好在剛起床時測量

目標心率計算機

以正確的心率訓練能讓有氧運動效果大幅提升。本計算機使用以心率儲備（最大心率減去靜息心率）為基礎的卡氏公式，給出從 50% 到 90% 各訓練強度的每分鐘心跳數，以及經典的 60–70% 燃脂區間。由於採用您的靜息心率，它比單純的最大心率百分比更具個人化。輸入您的年齡與靜息脈搏，為任何運動設定精準的區間目標。

對心率儲備套用卡氏公式：目標 = (最大 − 靜息) × 強度 + 靜息，其中最大心率 ≈ 220 − 年齡。它透過您的靜息心率反映體能水準，因此比單純的最大心率百分比更個人化。

如何使用這個目標心率計算器

輸入你的年齡與靜止心率。靜止心率是你平靜、安坐時的脈搏，最好在早晨醒來、還沒起身前測量最準。按下計算按鈕，從輕鬆的50%到吃力的90%，各運動強度的目標區間會以每分鐘心跳次數（bpm）即時顯示，無需註冊。靜止脈搏可在手腕或頸部按數整整一分鐘，或直接填入能整夜監測的智慧手錶數值。

如何讀懂並運用你的區間

每一行都是該強度下應維持的bpm範圍。做輕鬆恢復或燃脂運動時，停留在儲備心率約50%~70%的較低區間，此時你還能說出簡短句子。要提升心肺耐力，就在間歇或節奏跑中推進到更吃力的70%~85%區間。運動途中查一下脈搏，或佩戴胸帶、手錶，隨時放慢或加速，讓數值保持在你選定的區間之內。

數字背後的科學

本工具採用以儲備心率為基礎的Karvonen公式：目標 =（MHR − RHR）× 強度 + RHR，其中MHR為估算最大心率，約等於220 − 年齡。儲備心率不過是最大心率與靜止心率之差，正是運動真正調動的那部分範圍。以你自己的RHR為錨定區間，比單純取MHR的百分比更貼合個人，因為心肺越好，靜止心跳越慢，這項優勢會被如實計入。

限制與實用提示

區間準不準，取決於輸入值。求MHR的220 − 年齡法則對某些人可能偏差十幾次，而在咖啡、壓力或睡眠不足後測的靜止脈搏會偏高。請在醒來後平靜地測RHR，並記住咖啡因、生病與某些藥物都會改變它。隨著體能進步、RHR下降，每隔幾週重新計算一次。想了解更多，可搭配CaloNote的最大心率、心率區間與VO2 Max計算器，並在CaloNote應用程式中記錄你的運動。

常見問題

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.