Jinsi ya kukokotoa Heart Rate Zones
Heart Rate Zones ni nini?
Heart rate training zones define intensity levels for cardio exercise. The Karvonen formula uses heart rate reserve (HRmax − resting HR) to give personalised zones more accurate than simple %HRmax methods.
Mwongozo wa Hatua kwa Hatua
- 1HRmax estimate = 220 − age (or use lab test)
- 2Heart rate reserve (HRR) = HRmax − Resting HR
- 3Zone HR = Resting HR + (HRR × % intensity)
- 45 zones: 50–60% / 60–70% / 70–80% / 80–90% / 90–100% HRR
Mifano Iliyotatuliwa
Ingizo
Age 35 · Resting HR 60 · HRmax 185
Matokeo
Zone 2 (aerobic base): 111–125 bpm
60+(185−60)×0.6 to 0.7
Je, uko tayari kukokotoa? Jaribu Kikokotoo kisicholipishwa cha Heart Rate Zones
Jaribu mwenyewe →