حاسبة معدل ضربات القلب المستهدف

احسب نطاقات معدل ضربات القلب المستهدفة

calculators.targetHeartRate.age

calculators.targetHeartRate.restingHeartRate

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Written by the EachTools Team

Last updated: January 2026

How Target Heart Rate Zones Work

Target heart rate zones are calculated as percentages of your maximum heart rate (estimated as 220 - age), each zone providing different fitness benefits.

Formula

Max HR = 220 - age
Target HR = Min% × MaxHR to Max% × MaxHR

Steps

Enter your age.
View heart rate zones from light activity (50%) to maximum effort (100%).
Use zones to optimize training for fat burning, endurance, or performance.

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