Target Heart Rate Kalkulator
Gunakan Target Heart Rate Kalkulator ini untuk mendapatkan hasil yang cepat dan tepat.
Cara menggunakan kalkulator ini
- Masukkan Age (years)
- Masukkan Resting Heart Rate (bpm)
- Klik butang Kira
- Baca keputusan yang dipaparkan di bawah kalkulator
Target Heart Rate Zones: The Science of Cardio Intensity
Target heart rate training zones divide the cardiovascular exercise spectrum into intensity ranges, each producing different physiological adaptations. Training in the right zone for the right purpose is one of the most important principles in exercise science — the difference between building an aerobic engine and burning it out.
The Karvonen formula (1957) remains the gold standard for calculating personalized heart rate training zones: Target HR = ((MHR − Resting HR) × Intensity%) + Resting HR. This Heart Rate Reserve (HRR) method accounts for your individual fitness level in a way that simple %MHR formulas don't.
Example: MHR = 185, Resting HR = 55, HRR = 130:
| Zone | % HRR | Target HR Range | Purpose |
|---|---|---|---|
| Zone 1 – Warm-up | 50–60% | 120–133 bpm | Warm-up, cooldown, active recovery |
| Zone 2 – Fat Burn | 60–70% | 133–146 bpm | Aerobic base, fat oxidation |
| Zone 3 – Aerobic | 70–80% | 146–159 bpm | Cardiovascular fitness, endurance |
| Zone 4 – Threshold | 80–90% | 159–172 bpm | Lactate threshold, performance |
| Zone 5 – Maximum | 90–100% | 172–185 bpm | VO2 max, speed, anaerobic |
How to Find Your True Maximum Heart Rate
The age-based formula (220 − age) is a population average with a standard deviation of ±10–12 bpm. This means individual actual maximum heart rates frequently differ from the formula by 10–20+ bpm. For people with true MHR above average, zone-based training becomes too easy. For those below average, training by zones calculated from the formula can push them too hard.
More accurate methods:
- Hard race finish: Your heart rate in the final 400m of a maximal 5K effort approaches true maximum. Peak reading on your GPS watch during a PR effort is a reliable MHR estimate.
- Hard uphill test: Warm up 15–20 min. Run hard uphill for 2–3 min to near-maximal effort. Rest 2 min. Repeat 3 times progressively harder. Peak HR reading ≈ MHR.
- Treadmill ramp test: Start at easy pace. Increase speed and/or incline every minute until you can't maintain. Peak HR is your maximum. Best performed with medical supervision.
Alternative: use resting heart rate as a fitness indicator. Measure immediately on waking (before getting up) for 3 consecutive days. Average = resting HR. Well-trained runners: 40–55 bpm. Average adults: 60–80 bpm. High resting HR in trained athletes may signal overtraining, illness, or poor recovery.
MHR reference by age formula comparison:
| Age | 220-Age Formula | Tanaka Formula (208-0.7×age) |
|---|---|---|
| 20 | 200 | 194 |
| 30 | 190 | 187 |
| 40 | 180 | 180 |
| 50 | 170 | 173 |
| 60 | 160 | 166 |
| 70 | 150 | 159 |
The Tanaka formula (2001) is considered more accurate than 220-age, particularly for older individuals.
Heart Rate Zones for Different Exercise Goals
Different exercise goals require spending time in different zones. Here's a practical guide to zone allocation by objective:
| Goal | Primary Zone | Weekly Distribution |
|---|---|---|
| General health | Zone 2–3 | 150 min/week moderate (Z3) or 75 min vigorous (Z4) |
| Weight/fat loss | Zone 2–3 | Higher volume beats higher intensity for total calorie burn |
| Aerobic base (running) | Zone 2 | 70–80% of total training time |
| Marathon training | Zone 2 primary, Z4 quality | 80/20 split — polarized training |
| 5K performance | Zone 4–5 quality | 2×/week quality, 3×/week Z2 |
| Cardiovascular health | Zone 3–4 | 30–60 min, 3–5 days/week |
| Recovery | Zone 1 | Active recovery days: 20–40 min Z1 only |
Heart Rate Monitors: Choosing and Using Technology
Modern heart rate monitoring technology ranges from highly accurate to frustratingly inconsistent. Understanding the limitations helps you get reliable training data:
Chest straps (HRM): Gold standard accuracy. ECG-based measurement. Polar H10, Garmin HRM-Pro, and Wahoo TICKR are market leaders. Accuracy: ±1 bpm in steady state; reliable during exercise intensity changes. Best for: interval training, threshold sessions, any workout where real-time accuracy matters.
Optical wrist-based: Convenient but less accurate. LED-based photoplethysmography measures blood pulse through skin. Accuracy: ±5–10 bpm steady state, higher error during rapid intensity changes. Underestimates during high-intensity intervals. Best for: easy runs, monitoring resting HR trends over time, general fitness tracking.
Arm-based optical (Polar Verity Sense, Garmin HRM-Fit): Better than wrist sensors due to firmer fit and proximity to brachial artery. Accuracy approaching chest straps for most activities.
Key tip: for training zone accuracy, always use a chest strap when doing quality sessions where hitting the right zone matters. The wrist-based sensor is fine for easy days when you just need to confirm you're in Zone 1–2.
Heart Rate Variability (HRV): The Advanced Recovery Metric
Heart Rate Variability (HRV) measures the variation in time between consecutive heartbeats. Unlike heart rate (beats per minute), HRV reflects the balance between sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous system activity.
High HRV indicates readiness for hard training. Low HRV indicates stress, incomplete recovery, illness, or overtraining. Daily HRV monitoring is one of the most powerful tools available to serious athletes for optimizing training load.
How to use HRV:
- Measure at the same time each morning using a reliable app (HRV4Training, Whoop, Garmin with HRM)
- Establish a 2-week baseline of daily HRV readings li>If daily HRV is more than 1 standard deviation below your baseline: reduce workout intensity
- If HRV is at or above baseline: proceed with planned hard session
- If HRV drops for 3+ consecutive days: take a complete rest day
Studies by Kiviniemi (2007) and others showed that athletes who adjusted training intensity based on daily HRV improved performance more than those following a fixed training plan — because they trained hard when ready and recovered when not.
Age-Related Heart Rate Changes for Active Adults
Maximum heart rate declines approximately 1 bpm per year after age 20. This is largely genetically determined and cannot be changed through training (though aerobic training does maintain stroke volume and overall cardiac output). Practical implications:
- A 50-year-old's Zone 4 at 85% MHR is approximately 141 bpm (using Tanaka formula: MHR = 208 − 0.7×50 = 173). Same zone for a 25-year-old: 173 bpm.
- As MHR declines, absolute heart rate-based zones shift down even if relative fitness stays the same.
- Recalculate your training zones every 5–10 years to account for age-related MHR decline.
Positive news: aerobic fitness (VO2max relative to age-adjusted expected values) can be maintained into the 60s and 70s with consistent training. Resting heart rate often improves (decreases) with continued training even as MHR declines, maintaining a large heart rate reserve for training.
Frequently Asked Questions
What is my target heart rate for fat burning?
The 'fat burning zone' is approximately 60–70% of maximum heart rate (Zone 2). At this intensity, fat oxidation is maximized as a percentage of total fuel used. However, higher-intensity exercise burns more total calories, potentially burning more fat in absolute terms despite a lower percentage. For weight management, total calorie expenditure matters more than fat-burning percentage.
How do I calculate my maximum heart rate?
The simplest estimate: 220 − your age (or the more accurate Tanaka formula: 208 − 0.7 × age). For a 40-year-old: 220 − 40 = 180 bpm. More accurately, measure it during a maximal effort test — hard uphill running, a maximal 5K race finish, or a graded treadmill test.
Is 150 bpm a good workout heart rate?
It depends on your maximum HR and fitness level. For a 40-year-old (MHR ~180), 150 bpm is 83% of max — Zone 4 threshold level, comfortably hard. For a 20-year-old (MHR ~200), 150 bpm is 75% max — Zone 3, moderate effort. Context (age, fitness, MHR) is everything when interpreting a specific heart rate number.
What heart rate should I run at?
For easy recovery runs: 60–70% MHR (Zone 1–2). For long runs: 65–75% MHR (Zone 2). For tempo runs: 80–88% MHR (Zone 4). For interval training: 90–95% MHR (Zone 5). Most recreational runners should spend 70–80% of their training time in Zone 1–2.
Is it bad if my heart rate is high during easy runs?
If your heart rate is consistently high during easy paced runs (above 75–80% MHR), you may be running too fast, be under-recovered, dehydrated, or experiencing cardiac drift from heat. Try slowing down until your HR falls to Zone 2. Over time with consistent training, your heart rate at any given pace will decrease as fitness improves.
What is cardiac drift?
Cardiac drift is the natural increase in heart rate over long exercise durations (typically after 45–60 min) even at constant pace and effort. Caused by dehydration (reduced blood volume increases heart rate to maintain cardiac output) and heat accumulation. Acceptable: 5–10 bpm drift per hour. More than this suggests dehydration or excessive heat stress.
How accurate are wrist-based heart rate monitors?
Wrist optical heart rate monitors are reasonably accurate (±5–10 bpm) during steady-state exercise but less reliable during rapid intensity changes. Chest straps provide near-ECG accuracy (±1 bpm) and are preferred for precise zone training, interval workouts, and heart rate zone research.
"Kadar denyutan jantung sasaran semasa aktiviti intensiti sederhana adalah sekitar 50–70% daripada kadar denyutan jantung maksimum, manakala semasa aktiviti fizikal yang cergas sekitar 70–85%."
💡 Tahukah anda?
- The American College of Sports Medicine recommends training at 64–95% of maximum heart rate to achieve meaningful cardiovascular improvements.
- Heart Rate Variability (HRV) — the tiny variation in time between heartbeats — is used by elite athletes and coaches as the primary daily indicator of recovery status.
- The "fat-burning zone" (50–70% max HR) burns a higher percentage of calories from fat, but higher-intensity training burns more total calories per minute — and more total fat calories over the day.
Kemas kini terakhir: March 2026