วิธีการคำนวณ Heart Rate Zones

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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.

คำแนะนำทีละขั้นตอน

1. 1HRmax estimate = 220 − age (or use lab test)
2. 2Heart rate reserve (HRR) = HRmax − Resting HR
3. 3Zone HR = Resting HR + (HRR × % intensity)
4. 45 zones: 50–60% / 60–70% / 70–80% / 80–90% / 90–100% HRR

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