{"id":8039,"date":"2024-01-18T00:16:04","date_gmt":"2024-01-17T18:46:04","guid":{"rendered":"https:\/\/verywelfit.com\/?page_id=8039"},"modified":"2026-07-05T10:16:14","modified_gmt":"2026-07-05T04:46:14","slug":"%d8%ad%d8%a7%d8%b3%d8%a8%d8%a9-%d9%85%d8%b9%d8%af%d9%84-%d8%b6%d8%b1%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%82%d9%84%d8%a8-%d8%a7%d9%84%d9%85%d8%b3%d8%aa%d9%87%d8%af%d9%81%d8%a9","status":"publish","type":"page","link":"https:\/\/verywelfit.com\/ar\/target-heart-rate-calculator\/","title":{"rendered":"\u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: \u062a\u062d\u0642\u0642 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0635\u062d\u064a \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0623\u0648 \u0645\u062a\u062d\u0645\u0633\u064b\u0627 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0648 \u0645\u062c\u0631\u062f \u0634\u062e\u0635 \u064a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0641\u0625\u0646 \u0641\u0647\u0645 \u0648\u062a\u062a\u0628\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629. \u0641\u064a \u0645\u0646\u0634\u0648\u0631 \u0627\u0644\u0645\u062f\u0648\u0646\u0629 \u0647\u0630\u0627 \u060c \u0633\u0648\u0641 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0645\u0641\u0647\u0648\u0645 \u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u060c \u0648\u0646\u0633\u062a\u0643\u0634\u0641 \u0646\u0637\u0627\u0642\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u060c \u0648\u0646\u0646\u0627\u0642\u0634 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u060c \u0648\u0646\u0631\u0634\u062f\u0643 \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0627\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0647\u0645 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 (ThR) \u0647\u0648 \u0646\u0637\u0627\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u064a\u0647\u062f\u0641 \u0625\u0644\u064a\u0647 \u0627\u0644\u0641\u0631\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0644\u062a\u0639\u0638\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0646 \u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0639\u0645\u0631 \u0627\u0644\u0641\u0631\u062f \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629. \u064a\u0633\u0627\u0639\u062f THR \u0641\u064a \u0642\u064a\u0627\u0633 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u0629 \u0645\u062d\u062f\u062f\u0629 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0645 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0645\u0639\u062f\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0646\u0633\u0628\u0629 \u0645\u0626\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (MHR). \u064a\u0642\u062f\u0631 \u0645\u0639\u062f\u0644 MHR \u0628\u0637\u0631\u062d \u0639\u0645\u0631 \u0627\u0644\u0641\u0631\u062f \u0645\u0646 220. \u062a\u0648\u0635\u064a \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0628\u0647\u062f\u0641 \u0625\u0644\u0649 \u0646\u0637\u0627\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u0645\u0646 50-85% \u0645\u0646 MHR \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u0633\u0645\u062d \u0647\u0630\u0627 \u0627\u0644\u0646\u0637\u0627\u0642 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0628\u062a\u062d\u062f\u064a \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062f\u0648\u0646 \u062f\u0641\u0639\u0647 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u062e\u0637\u064a\u0631\u0629.<\/p>\n\n\n\n<!DOCTYPE html>\n<html lang=\"en\">\n<head>\n    <meta charset=\"UTF-8\">\n    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n    <title>PulseZone - \u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/title>\n    <style>\n        :root {\n            --bg-deep: #0D081B;\n            --panel-tint: rgba(25c, 25, 45, 0.04);\n            --panel-border: rgba(255, 255, 255, 0.08);\n            --neon-pulse: #FF0055;\n            --neon-violet: #8A2BE2;\n            --neon-amber: #FFA500;\n            --text-light: #F3F4F6;\n            --text-dim: #9CA3AF;\n        }\n\n        * {\n            box-sizing: border-box;\n            margin: 0;\n            padding: 0;\n            font-family: 'SF Pro Display', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;\n            -webkit-tap-highlight-color: transparent;\n        }\n\n        body {\n            background-color: var(--bg-deep);\n        }\n\n        .app-layout-wrapper {\n            width: 100%;\n            min-height: 100vh;\n            display: flex;\n            justify-content: center;\n            align-items: center;\n            padding: 20px;\n        }\n\n        \/* Centered Mobile Device Frame Layout *\/\n        .phone-container {\n            width: 100%;\n            max-width: 390px;\n            height: 750px;\n            background: radial-gradient(circle at top, #21123B 0%, var(--bg-deep) 100%);\n            border-radius: 44px;\n            box-shadow: 0 30px 65px rgba(0,0,0,0.7), inset 0 1px 2px rgba(255,255,255,0.15);\n            overflow: hidden;\n            position: relative;\n            display: flex;\n            flex-direction: column;\n            margin: 0 auto;\n            border: 1px solid rgba(255,255,255,0.05);\n        }\n\n        .screen {\n            position: absolute;\n            top: 0;\n            left: 0;\n            width: 100%;\n            height: 100%;\n            display: none;\n            flex-direction: column;\n            padding: 30px 24px;\n            overflow-y: auto;\n        }\n\n        .screen::-webkit-scrollbar {\n            display: none;\n        }\n\n        .screen.active {\n            display: flex;\n        }\n\n        .app-header {\n            text-align: center;\n            margin-bottom: 25px;\n        }\n\n        .app-header h1 {\n            font-size: 1.7rem;\n            color: var(--text-light);\n            font-weight: 800;\n            letter-spacing: -0.5px;\n        }\n\n        .app-header h1 span {\n            color: var(--neon-pulse);\n            position: relative;\n        }\n\n        .app-header p {\n            font-size: 0.85rem;\n            color: var(--text-dim);\n            margin-top: 6px;\n        }\n\n        \/* Futuristic Form Parameter Panels *\/\n        .pulse-panel {\n            background: rgba(255, 255, 255, 0.03);\n            border: 1px solid var(--panel-border);\n            border-radius: 24px;\n            padding: 18px;\n            margin-bottom: 18px;\n            backdrop-filter: blur(10px);\n        }\n\n        .panel-heading {\n            font-size: 0.75rem;\n            font-weight: 700;\n            color: var(--text-dim);\n            text-transform: uppercase;\n            letter-spacing: 1.2px;\n            margin-bottom: 14px;\n        }\n\n        .input-row-grid {\n            display: grid;\n            grid-template-columns: 1fr 1fr;\n            gap: 16px;\n        }\n\n        .metric-cell {\n            display: flex;\n            flex-direction: column;\n        }\n\n        .metric-cell label {\n            font-size: 0.8rem;\n            color: var(--text-dim);\n            margin-bottom: 6px;\n            font-weight: 500;\n        }\n\n        .metric-cell input {\n            background: rgba(0,0,0,0.3);\n            border: 1px solid var(--panel-border);\n            border-radius: 14px;\n            padding: 12px;\n            color: white;\n            font-size: 1.2rem;\n            font-weight: 700;\n            outline: none;\n            text-align: center;\n            transition: border-color 0.2s;\n        }\n\n        .metric-cell input:focus {\n            border-color: var(--neon-pulse);\n        }\n\n        \/* Intensity Selector Stack Buttons *\/\n        .intensity-row {\n            display: flex;\n            background: rgba(0,0,0,0.2);\n            border-radius: 14px;\n            padding: 4px;\n            border: 1px solid var(--panel-border);\n        }\n\n        .intensity-btn {\n            flex: 1;\n            padding: 10px 0;\n            text-align: center;\n            color: var(--text-dim);\n            font-weight: 600;\n            font-size: 0.85rem;\n            border-radius: 10px;\n            cursor: pointer;\n            transition: all 0.25s ease;\n        }\n\n        .intensity-btn.active {\n            background: var(--neon-pulse);\n            color: white;\n            box-shadow: 0 4px 12px rgba(255, 0, 85, 0.3);\n        }\n\n        \/* Action Buttons *\/\n        .btn-velocity {\n            background: linear-gradient(90deg, var(--neon-pulse), #FF5500);\n            color: white;\n            border: none;\n            padding: 16px;\n            border-radius: 20px;\n            font-size: 1.1rem;\n            font-weight: 700;\n            cursor: pointer;\n            box-shadow: 0 10px 25px rgba(255, 0, 85, 0.25);\n            transition: transform 0.2s;\n            margin-top: auto;\n            text-transform: uppercase;\n            letter-spacing: 0.5px;\n            text-align: center;\n        }\n\n        .btn-velocity:active {\n            transform: scale(0.98);\n        }\n\n        \/* Results Panel Typography Elements *\/\n        .big-pulse-box {\n            text-align: center;\n            margin: 15px 0 25px 0;\n            position: relative;\n        }\n\n        .pulse-number-readout {\n            font-size: 3.6rem;\n            font-weight: 900;\n            color: white;\n            line-height: 1;\n            letter-spacing: -1px;\n        }\n\n        .pulse-number-readout span {\n            font-size: 1.2rem;\n            color: var(--neon-pulse);\n            margin-left: 2px;\n            font-weight: 700;\n        }\n\n        .pulse-lbl {\n            font-size: 0.8rem;\n            color: var(--text-dim);\n            text-transform: uppercase;\n            font-weight: 700;\n            letter-spacing: 1px;\n            margin-top: 6px;\n        }\n\n        \/* Vertical Zone Track Stack Layout *\/\n        .zone-vertical-stack {\n            display: flex;\n            flex-direction: column;\n            gap: 10px;\n            margin-bottom: 20px;\n        }\n\n        .zone-strip-row {\n            display: flex;\n            align-items: center;\n            justify-content: space-between;\n            padding: 12px 16px;\n            border-radius: 16px;\n            background: rgba(255,255,255,0.02);\n            border: 1px solid var(--panel-border);\n            transition: all 0.3s ease;\n        }\n\n        .zone-strip-row.highlighted {\n            background: rgba(255, 255, 255, 0.05);\n            box-shadow: inset 0 0 15px rgba(255,255,255,0.02);\n        }\n\n        .zone-meta {\n            display: flex;\n            align-items: center;\n            gap: 12px;\n        }\n\n        .zone-pill-indicator {\n            width: 6px;\n            height: 28px;\n            border-radius: 3px;\n        }\n\n        .zone-text-details {\n            display: flex;\n            flex-direction: column;\n        }\n\n        .zone-title-string {\n            font-size: 0.9rem;\n            font-weight: 700;\n            color: var(--text-light);\n        }\n\n        .zone-pct-range {\n            font-size: 0.75rem;\n            color: var(--text-dim);\n        }\n\n        .zone-output-numeric {\n            font-size: 1.05rem;\n            font-weight: 800;\n            color: white;\n        }\n\n        .btn-reset {\n            background: rgba(255,255,255,0.04);\n            color: var(--text-light);\n            border: 1px solid var(--panel-border);\n            border-radius: 20px;\n            padding: 14px;\n            font-weight: 600;\n            cursor: pointer;\n            text-align: center;\n            margin-top: auto;\n        }\n    <\/style>\n<\/head>\n<body>\n\n<div class=\"app-layout-wrapper\">\n    <div class=\"phone-container\">\n\n        <!-- SCREEN 1: INPUT CONTROLS -->\n        <div class=\"screen active\" id=\"inputScreen\">\n            <div class=\"app-header\">\n                <h1>\u0646\u0628\u0636<span>\u0645\u0646\u0637\u0642\u0629<\/span><\/h1>\n                <p>\u062d\u0633\u0627\u0628 \u0623\u0637\u0631 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/p>\n            <\/div>\n\n            <!-- Parameters Grid Rows -->\n            <div class=\"pulse-panel\">\n                <div class=\"panel-heading\">\u0645\u0644\u0641 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062d\u064a\u0648\u064a\u0629<\/div>\n                <div class=\"input-row-grid\">\n                    <div class=\"metric-cell\">\n                        <label for=\"ageInput\">\u0627\u0644\u0639\u0645\u0631 \u0627\u0644\u062d\u0627\u0644\u064a<\/label>\n                        <input type=\"number\" id=\"ageInput\" value=\"25\" min=\"5\" max=\"110\">\n                    <\/div>\n                    <div class=\"metric-cell\">\n                        <label for=\"restingInput\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0631\u062f \u0627\u0644\u0628\u0634\u0631\u064a\u0629 (BPM)<\/label>\n                        <input type=\"number\" id=\"restingInput\" value=\"65\" min=\"30\" max=\"140\">\n                    <\/div>\n                <\/div>\n            <\/div>\n\n            <!-- Target Exercise Intensity Level Toggles -->\n            <div class=\"pulse-panel\" style=\"margin-bottom: 24px;\">\n                <div class=\"panel-heading\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/div>\n                <div class=\"intensity-row\">\n                    <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.55)\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/div>\n                    <div class=\"intensity-btn active\" onclick=\"setIntensity(this, 0.75)\">\u0627\u0644\u0642\u0644\u0628<\/div>\n                    <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.88)\">\u0630\u0631\u0648\u0629<\/div>\n                <\/div>\n            <\/div>\n\n            <button class=\"btn-velocity\" onclick=\"calculateHeartRates()\">\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/button>\n        <\/div>\n\n        <!-- SCREEN 2: TARGET ZONE TRACK VIEWPORT -->\n        <div class=\"screen\" id=\"resultScreen\">\n            <div class=\"app-header\">\n                <h1>\u0647\u062f\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/h1>\n                <p>\u0625\u0637\u0627\u0631 \u062d\u0633\u0627\u0628 \u0635\u064a\u063a\u0629 \u0643\u0627\u0631\u0641\u0648\u0646\u064a\u0646<\/p>\n            <\/div>\n\n            <div class=\"big-pulse-box\">\n                <div class=\"pulse-number-readout\" id=\"targetBpmDisplay\">162<span>BPM<\/span><\/div>\n                <div class=\"pulse-lbl\" id=\"intensityStatusLabel\">\u0645\u0639\u062f\u0644 \u0647\u062f\u0641 \u0627\u0644\u0642\u0644\u0628<\/div>\n            <\/div>\n\n            <!-- Vertical Activity Track Breakdown Boxes -->\n            <div class=\"pulse-panel\">\n                <div class=\"panel-heading\">\u0645\u0646\u0627\u0637\u0642 \u062a\u062f\u0631\u064a\u0628 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/div>\n                <div class=\"zone-vertical-stack\">\n                    \n                    <!-- Zone 1 -->\n                    <div class=\"zone-strip-row\" id=\"zone1\">\n                        <div class=\"zone-meta\">\n                            <div class=\"zone-pill-indicator\" style=\"background: #00FFCC;\"><\/div>\n                            <div class=\"zone-text-details\">\n                                <span class=\"zone-title-string\">\u0627\u0644\u0627\u062d\u0645\u0627\u0621 \/ \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634<\/span>\n                                <span class=\"zone-pct-range\">50% - \u0643\u062b\u0627\u0641\u0629 60%<\/span>\n                            <\/div>\n                        <\/div>\n                        <span class=\"zone-output-numeric\" id=\"z1Bpm\">130 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/span>\n                    <\/div>\n\n                    <!-- Zone 2 -->\n                    <div class=\"zone-strip-row\" id=\"zone2\">\n                        <div class=\"zone-meta\">\n                            <div class=\"zone-pill-indicator\" style=\"background: var(--neon-amber);\"><\/div>\n                            <div class=\"zone-text-details\">\n                                <span class=\"zone-title-string\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \/ \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/span>\n                                <span class=\"zone-pct-range\">60% - \u0643\u062b\u0627\u0641\u0629 70%<\/span>\n                            <\/div>\n                        <\/div>\n                        <span class=\"zone-output-numeric\" id=\"z2Bpm\">145 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/span>\n                    <\/div>\n\n                    <!-- Zone 3 -->\n                    <div class=\"zone-strip-row\" id=\"zone3\">\n                        <div class=\"zone-meta\">\n                            <div class=\"zone-pill-indicator\" style=\"background: var(--neon-pulse); animation: blink 1s infinite alternate;\"><\/div>\n                            <div class=\"zone-text-details\">\n                                <span class=\"zone-title-string\">\u0639\u062a\u0628\u0629 \u0627\u0644\u0642\u0644\u0628 \/ \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/span>\n                                <span class=\"zone-pct-range\">70% - \u0643\u062b\u0627\u0641\u0629 85%<\/span>\n                            <\/div>\n                        <\/div>\n                        <span class=\"zone-output-numeric\" id=\"z3Bpm\">165 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/span>\n                    <\/div>\n\n                    <!-- Zone 4 -->\n                    <div class=\"zone-strip-row\" id=\"zone4\">\n                        <div class=\"zone-meta\">\n                            <div class=\"zone-pill-indicator\" style=\"background: #7B2CBF;\"><\/div>\n                            <div class=\"zone-text-details\">\n                                <span class=\"zone-title-string\">\u0630\u0631\u0648\u0629 \/ \u062c\u0647\u062f \u0623\u0642\u0635\u0649<\/span>\n                                <span class=\"zone-pct-range\">85% - \u0643\u062b\u0627\u0641\u0629 100%<\/span>\n                            <\/div>\n                        <\/div>\n                        <span class=\"zone-output-numeric\" id=\"z4Bpm\">185 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629<\/span>\n                    <\/div>\n\n                <\/div>\n            <\/div>\n\n            <button class=\"btn-reset\" onclick=\"goBack()\">\u2190 \u0625\u0639\u0627\u062f\u0629 \u0645\u0639\u0627\u064a\u0631\u0629 \u0627\u0644\u0647\u062f\u0641<\/button>\n        <\/div>\n\n    <\/div>\n<\/div>\n\n<script>\n    let chosenIntensityFactor = 0.75;\n\n    function setIntensity(element, factor) {\n        document.querySelectorAll('.intensity-btn').forEach(btn => btn.classList.remove('active'));\n        element.classList.add('active');\n        chosenIntensityFactor = factor;\n    }\n\n    function calculateHeartRates() {\n        const age = parseFloat(document.getElementById('ageInput').value);\n        const restingHr = parseFloat(document.getElementById('restingInput').value);\n\n        if (!age || !restingHr) {\n            alert(\"Please input your age and current resting heart rate metrics.\");\n            return;\n        }\n\n        \/\/ 1. Calculate Max Heart Rate using the modern Haskell & Fox global baseline\n        const maxHr = 220 - age;\n\n        \/\/ 2. Calculate Heart Rate Reserve (HRR) for precise Karvonen adjustments\n        const hrr = maxHr - restingHr;\n\n        \/\/ 3. Compute target choice based on custom chosen intensities\n        const specificTargetBpm = Math.round((hrr * chosenIntensityFactor) + restingHr);\n        document.getElementById('targetBpmDisplay').innerHTML = `${specificTargetBpm}<span>BPM<\/span>`;\n\n        \/\/ Update the textual description status\n        let statusTitle = \"Cardio Target Rate\";\n        if(chosenIntensityFactor < 0.6) statusTitle = \"Fat Burn Target Rate\";\n        else if(chosenIntensityFactor > 0.8) statusTitle = \"Peak Target Rate\";\n        document.getElementById('intensityStatusLabel').innerText = statusTitle;\n\n        \/\/ 4. Calculate full range metrics for all 4 clinical training zones\n        const z1Low = Math.round((hrr * 0.50) + restingHr);\n        const z1High = Math.round((hrr * 0.60) + restingHr);\n        const z2Low = Math.round((hrr * 0.60) + restingHr);\n        const z2High = Math.round((hrr * 0.70) + restingHr);\n        const z3Low = Math.round((hrr * 0.70) + restingHr);\n        const z3High = Math.round((hrr * 0.85) + restingHr);\n        const z4Low = Math.round((hrr * 0.85) + restingHr);\n        const z4High = maxHr;\n\n        document.getElementById('z1Bpm').innerText = `${z1Low}-${z1High} bpm`;\n        document.getElementById('z2Bpm').innerText = `${z2Low}-${z2High} bpm`;\n        document.getElementById('z3Bpm').innerText = `${z3Low}-${z3High} bpm`;\n        document.getElementById('z4Bpm').innerText = `${z4Low}-${z4High} bpm`;\n\n        \/\/ 5. Apply adaptive layout active highlights to the vertical stack rows\n        document.querySelectorAll('.zone-strip-row').forEach(row => {\n            row.classList.remove('highlighted');\n            row.style.borderColor = 'var(--panel-border)';\n        });\n\n        let activeZoneId = 'zone3';\n        let activeColor = 'var(--neon-pulse)';\n        if (chosenIntensityFactor < 0.6) { activeZoneId = 'zone1'; activeColor = '#00FFCC'; }\n        else if (chosenIntensityFactor < 0.71) { activeZoneId = 'zone2'; activeColor = 'var(--neon-amber)'; }\n        else if (chosenIntensityFactor > 0.8) { activeZoneId = 'zone4'; activeColor = '#7B2CBF'; }\n\n        const highlightedRow = document.getElementById(activeZoneId);\n        highlightedRow.classList.add('highlighted');\n        highlightedRow.style.borderColor = activeColor;\n\n        \/\/ Transition views\n        document.getElementById('inputScreen').classList.remove('active');\n        document.getElementById('resultScreen').classList.add('active');\n    }\n\n    function goBack() {\n        document.getElementById('resultScreen').classList.remove('active');\n        document.getElementById('inputScreen').classList.add('active');\n    }\n<\/script>\n<\/body>\n<\/html>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0645\u0631\u0627\u0642\u0628\u0629 \u062a\u062c\u0631\u064a\u0628 \u0641\u0639\u0627\u0644\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u064a\u062d \u0644\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0639\u0646 \u0643\u062b\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0636\u0645\u0646 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0628\u0630\u0644 \u062c\u0647\u062f\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u060c \u0645\u062b\u0644 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u0641\u0631 \u062d\u0627\u0633\u0628\u0629 THR \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0645\u062e\u0635\u0635\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0639\u0645\u0631\u0643 \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0643 \u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u0629 \u0645\u062d\u062f\u062f\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0641\u0625\u0646 \u062d\u0627\u0633\u0628\u0629 THR \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062e\u0635\u064a\u0635 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0633\u0644\u0627\u0645\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0636\u0645\u0646 \u0646\u0637\u0627\u0642 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u064a\u0636\u0645\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0646\u0639 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0623\u0648 \u062f\u0641\u0639 \u0642\u0644\u0628\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0646 \u062d\u062f\u0648\u062f\u0647. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0628\u0639\u0646\u0627\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u062d\u062f\u0648\u062b \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0633\u0628\u0628\u0647\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0627\u0631\u062a\u062f\u0650 \u062c\u0647\u0627\u0632 \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0631\u062a\u062f\u0627\u0621 \u0644\u062a\u062a\u0628\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0642\u0627\u0631\u0646 \u0642\u0631\u0627\u0621\u0627\u062a\u0643 \u0628\u0646\u0637\u0627\u0642 THR \u0627\u0644\u0645\u062d\u0633\u0648\u0628 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062f\u0627\u062e\u0644 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong> \u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a 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