Motion Heart Rate Intervaling Calculator

In-depth guidance: How can your training be optimized using the heart rate?

Heart rate is the most visible and accurate " dashboard" for measuring motor strength. Your goal is to reduce fat, improve endurance or prepare for the marathon, to understand and control your heart rate, and to make training scientificly efficient from blind. This tool allows you to quickly access personalized training data.

1. Why do you recommend the Karvonen formula?

Traditional 220 - Age The formula, though simple, was ignored. Individual differences 。 The Carver formula introduces the concept of "heart reserve (HRR)": MaxHeart率 - Quiet.息Heart率 。 The lower the quirium heart rate, the stronger your heart and lungs function, the more the C.C. formula will adjust your training area to the dynamics of this indicator, making it more relevant to your physical capacity.

2.5 Detailed coverage of the heart rate

• Zone 1 (50-60%): warm and recover. Feels very relaxed, suitable for pre-motion warm-up and post-motion recovery, and promotes blood circulation.
• Zone 2 (60-70%): Flame-fat range. Best drop in lipid strength, you can talk easy while you're moving. The body provides energy mainly through fat oxide.
• Zone 3 (70-80%): Oxygen. The movement is moderate and breathing is starting to accelerate. This is the core area for the improvement of CPR and heart pump capacity.
• Zone 4 (80-90%): non-oxygen threshold. Feel the strength, the breath is fast. Training in this area increases the body ' s ability to resist lactating acid and increases the endurance limit.
• Zone 5 (90-100%): Extreme sprint. It cannot last long, it is only suitable for intermittent training (HIIT). Aimed at increasing the explosive power and maximum oxygen intake (VO2 Max).

3. Training recommendations: how to combine them?

1. Population by lipid: It is recommended that 80 per cent of training time be maintained at Zone 2 for more than 40 minutes each.
2. Health maintenance: Focus on the alternation of Zone 2 and Zone 3 for 150 minutes a week.
3. Elite Runner: Follow the 80/20 principle, which is 80% low intensity (Zone 1-2) grounding and 20% high intensity (Zone 4-5) lifting speed.

Note: The maximum heart rate is affected by genetic, pharmaceutical, dehydration and temperature. If you feel bored, dizzy or extremely uncomfortable in your sport, stop right now. The data in this tool are for reference purposes only and are not used as a basis for medical diagnosis.