- 分類
- 運動表現
- 最後校閱
- 資料處理
- 留在本機
Uses Heart Rate Reserve. More personalised — accounts for your resting heart rate.
Heart Rate Zones — Karvonen (HRR)
Active recovery. Very easy effort. Fat metabolism dominant.
Conversational pace. Builds aerobic base and mitochondrial density.
Comfortably hard. Marathon race pace for most athletes.
Hard effort. Improves lactate clearance and speed endurance.
Maximum effort. Short intervals only. Develops peak aerobic power.
Why results differ between methods: Each method calculates zones differently. Karvonen personalises for your resting HR. HRmax% is what Garmin/Polar use. MAF targets aerobic base building. Polarized reflects research-backed 80/20 training distribution.
For most athletes: use Karvonen or HRmax% for general training. Polarized if following a structured endurance plan.
方法與依據
這一節說明上面的數字是怎麼來的，以及什麼情況下不該照著它做。
了解 5 個訓練區間
心率訓練的核心是針對特定的生理適應目標。 1. Zone 1 (恢復期): < 60%。促進血液循環與主動恢復。 2. Zone 2 (基礎耐力)**: 60 - 70%。**「燃脂區間」。建立線粒體密度與毛細血管網絡。此時應能維持完整句子的交談。 3. Zone 3 (節奏跑 / 灰色地帶): 70 - 80%。通常被稱為「垃圾里程」，因為它對恢復來說太累，對閾值提昇來說又太輕鬆。 4. Zone 4 (閾值區): 80 - 90%。提高清除乳酸的能力。感到「舒適的痛苦」。 5. Zone 5 (無氧區 / VO2 Max): 90 - 100%。極大有氧能力。只能維持幾分鐘。💓 心率訓練區間對照
| 區間 | 強度 (%) | 體感 | 益處 |
|---|---|---|---|
| Zone 1 | 50 - 60% | 非常輕鬆 | 恢復、熱身 |
| Zone 2** | **60 - 70%** | **可輕鬆對話** | **基礎建立、燃脂 |
| Zone 3 | 70 - 80% | 中等強度 | 有氧能力 |
| Zone 4 | 80 - 90% | 辛苦 | 乳酸閾值提昇 |
| Zone 5 | 90 - 100% | 極限 | 最大攝氧量、無氧速度 |
🧮 最大心率 vs. 儲備心率 (Karvonen 公式)
* 簡單最大心率:220 - 年齡。通常不夠精確。
* Karvonen 公式**: 結合您的 **靜息心率 (RHR) 來決定「儲備」空間。
* *公式*: (最大心率 - 靜息心率) * % 強度 + 靜息心率
* *評價*: 對於有訓練基礎的個人來說，精確度更高。
WinSport 編輯與研究標準
本工具所使用的所有公式與參考數值均來自同行評審的科學文獻及經過驗證的臨床指南。我們的研究團隊持續審核每個計算器的準確性，並隨著新證據的出現持續更新計算方法。
延伸閱讀：背後的科學
運動科學文章- The Athlete Who Is Always Tired Is Not Always Overtrained. The Distinction Determines the Treatment.Overtraining syndrome (OTS) and functional overreaching (FOR) produce similar symptoms but require opposite responses. Misclassifying FOR as OTS — and reducing load when more recovery alone is insufficient — delays diagnosis and extends impairment.5 分鐘閱讀
- Two Athletes, Same Zone 2 Target — One Is Undertrained, One Is Overtrained. Here's Why.Most training apps use %HRmax for zones. The Karvonen HRR method tracks VO₂ reserve more accurately. Here's the difference — and why it matters for your aerobic base.5 分鐘閱讀
- Morning People and Evening People Are Not Just Personality Types. They Have Measurably Different Hormonal Environments at 6am vs 6pm — and Most Athletes Are Training at the Wrong One.Chronotype determines when your hormonal, neuromuscular, and cardiovascular systems peak. Learn how diurnal variation affects strength output, VO2max, and injury risk — and how to align your training schedule with your biological performance window.5 分鐘閱讀
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每週一封。新計算器、方法論更新與運動科學重點整理。