Calculate aerobic heart rate training zones for scientific exercise intensity guidance
Heart rate training zones are different intensity ranges based on maximum heart rate, each corresponding to different training effects. Understanding and utilizing heart rate zones can make your aerobic training more scientific and efficient.
Very light activity, suitable for warm-up and recovery. Can talk easily, barely sweating.
Optimal fat burning zone, suitable for long aerobic sessions. Can speak full sentences, light sweating.
Core zone for improving cardio endurance, moderate intensity. Speaking becomes difficult, noticeable sweating.
High intensity training, improves speed endurance and lactate threshold. Can only say a few words, heavy sweating.
Maximum intensity output, can only be maintained briefly. Cannot speak, all-out effort.
Max Heart Rate:
MHR = 220 - Age
Target Heart Rate:
THR = MHR × Intensity%
Heart Rate Reserve:
HRR = MHR - Resting HR
Target Heart Rate:
THR = Resting HR + HRR × Intensity%