Est. Max Heart Rate (MHR): 190 BPM
Best measured right after waking up. Lower is generally better.
❤️
~1 beats/sec
Rest (60)Max (190)
Z1
Z2
Z3
Z4
Z5
0% intensity50%100% intensity
💓 Your Heart Rate Zones
Zone 1
125 - 138
BPM
Warm Up / Recovery (Zone 1)
Very light intensity. For warming up, cooling down, and active recovery.
50% - 60%
Zone 2
138 - 151
BPM
Aerobic / Fat Burn (Zone 2)
Light intensity ("LSD"). Burns fat as primary fuel. Builds aerobic base and endurance.
60% - 70%
Zone 3
151 - 164
BPM
Aerobic Power (Zone 3)
Moderate intensity. Improves blood circulation and skeletal muscle efficiency.
70% - 80%
Zone 4
164 - 177
BPM
Lactate Threshold (Zone 4)
Hard intensity ("Tempo Run"). Builds speed endurance and lactate tolerance.
80% - 90%
Zone 5
177 - 190
BPM
VO2 Max (Zone 5)
Maximum effort. For short intervals to improve speed and power.
90% - 100%
*Calculated using the Karvonen Formula: Target HR = ((MHR - RHR) × Intensity%) + RHR
Understanding the 5 Zones
Heart Rate training is about targeting specific physiological adaptations. 1. Zone 1(Recovery) : <60%.Promotes blood flow and active recovery. 2. Zone 2(Endurance Base) : 60 - 70 %.The "Fat Burning" zone.Builds mitochondrial density and capillary networks.You should be able to speak in full sentences. 3. Zone 3(Tempo / Grey Zone) : 70 - 80 %.Often called "junk miles" because it's too hard for recovery but too easy for threshold gains. 4. Zone 4(Threshold) : 80 - 90 %.Improves your ability to clear lactate. "Comfortably hard." 4. Zone 4(Threshold) : 80 - 90 %.Improves your ability to clear lactate. "Comfortably hard." 5. Zone 5(VO2 Max) : 90 - 100 %.Peak aerobic capacity.Can only be held for a few minutes.💓 Heart Rate Training Zones
| Zone | Intensity(%) | Feeling | Benefit | | : --- | : --- | : --- | : --- | | Zone 1 | 50 - 60 % | Very Easy | Recovery, Warm - up | | Zone 2 ** | ** 60 - 70 %** | ** Conversational ** | ** Base Building, Fat Burn | | Zone 3 | 70 - 80 % | Moderate | Aerobic Capacity(Grey Zone) | | Zone 4 | 80 - 90 % | Hard | Lactate Threshold | | Zone 5 | 90 - 100 % | Maximum | VO2 Max, Anaerobic Speed |🧮 Max HR vs.Heart Rate Reserve(Karvonen)
* Simple Max HR :220 - Age. Often inaccurate.
* Karvonen Formula**: Uses your **Resting Heart Rate (RHR) to determine your "reserve."
* *Formula*: (MaxHR - RHR) * % Intensity + RHR
* *Verdict*: Much more accurate for trained individuals.The 80/20 Rule
Elite endurance athletes spend 80% of their time in Zone 2** and only **20% in Zone 4/5. Spending too much time in Zone 3 leads to stagnation and burnout.常見問題 (FAQ)
Q: Zone 2 訓練為什麼對耐力運動員這麼重要？
A: Zone 2（最大心率的 60–70%）是粒線體增生的最佳刺激區間，能提升脂肪氧化效率、延遲乳酸堆積，並加速恢復能力。精英耐力運動員有 80% 的訓練時間在 Zone 2，只有 20% 在高強度（Zone 4/5）。長期維持 Zone 2 訓練是提升有氧基礎最有效的方式。
Q: 如何計算最大心率？
A: 最常用的公式：最大心率 = 220 − 年齡。這是估算，個體差異可達 ±10–15 次/分鐘。更準確的方法是進行遞增強度測試（如坡道跑或場地計時跑）直到力竭，取最高數值。心率錶或 GPS 手錶的光學心率感測器在高強度運動時準確度較低，胸帶式心率監測更可靠。
