Máy tính nhịp tim mục tiêu
The detailed guide below is currently available in English.
Two formulas, one estimate
The familiar "220 minus age" rule is easy to remember but was never derived from athlete data. The Tanaka formula (208 − 0.7 × age) fits measured maximums better, especially past age 40. Both carry a typical error of 10–12 beats per minute in either direction, so treat the zone table as a starting template and adjust by breathing test: easy zones feel conversational, hard zones do not.
Training by zone in practice
Most of a balanced week belongs in Zones 1–2, where you can talk through the effort; one or two shorter sessions in Zones 3–4 build top-end fitness. The optional resting heart rate switches the table to Karvonen zones, which use your heart-rate reserve and sit slightly higher than plain percentages. If medication flattens your heart-rate response, rate of perceived exertion is safer than any formula. Not medical advice.
Câu hỏi thường gặp
Why do the two formulas disagree?
They are different statistical fits to measured maximum heart rates. The 220 − age rule tends to underestimate maximums for younger people and overestimate them for older adults, while Tanaka tracks measured values more closely across ages. The truth for your body may differ from both.
Should I use the resting heart rate option?
If you know your resting rate, Karvonen zones personalize the thresholds by using your reserve — the gap between resting and maximum. It is a small refinement, most useful for trained athletes; otherwise the plain percentage zones work fine.