最大心率

 

Zone 1 (Warm Up): 50-60% of Max HR
Training in zone 1 feels like a relaxed, easy pace with rhythmic breathing. It improves your heart’s ability to pump blood and your muscles’ ability to use oxygen. Brisk walking is a typical zone 1 exercise.

Zone 2 (Easy): 60-70% of Max HR
Training in zone 2 is at a comfortable pace, where you’re breathing more deeply but can still hold a conversation. It’s good for recovery and basic cardiovascular training. Light jogging typically falls into zone 2.

Zone 3 (Aerobic): 70-80% of Max HR
Zone 3 training is done at a moderate pace, where it’s more difficult to hold a conversation. This strengthens your lungs and heart for more endurance. Easy running is done in zone 3.

Zone 4 (Threshold): 80-90% of Max HR
In zone 4, you’re moving at a fast, almost uncomfortable pace with forceful breathing. It improves anaerobic capacity and lactate threshold. Fast runs fall into zone 4.

Zone 5 (Maximum): 90-100% of Max HR
When you reach zone 5, you typically are at a sprint pace that is difficult to sustain for long. Breathing is labored. Zone 5 training builds power, as well as anaerobic and muscular endurance.

最大心率

https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates