PulseZone - Kalkulator detak jantung target<\/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 \n <div class=\"screen active\" id=\"inputScreen\">\n <div class=\"app-header\">\n <h1>berdebar-de<span>wilayah<\/span><\/h1>\n <p>Menghitung kerangka kerja jantung aerobik aero-dinamis<\/p>\n <\/div>\n\n \n <div class=\"pulse-panel\">\n <div class=\"panel-heading\">Profil Usia & Vital<\/div>\n <div class=\"input-row-grid\">\n <div class=\"metric-cell\">\n <label for=\"ageInput\">Usia saat ini<\/label>\n <input type=\"number\" id=\"ageInput\" value=\"25\" min=\"5\" max=\"110\">\n <\/div>\n <div class=\"metric-cell\">\n <label for=\"restingInput\">Istirahat SDM (BPM)<\/label>\n <input type=\"number\" id=\"restingInput\" value=\"65\" min=\"30\" max=\"140\">\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"pulse-panel\" style=\"margin-bottom: 24px;\">\n <div class=\"panel-heading\">Intensitas zona target<\/div>\n <div class=\"intensity-row\">\n <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.55)\">pembakaran lemak<\/div>\n <div class=\"intensity-btn active\" onclick=\"setIntensity(this, 0.75)\">kardio<\/div>\n <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.88)\">puncak<\/div>\n <\/div>\n <\/div>\n\n <button class=\"btn-velocity\" onclick=\"calculateHeartRates()\">Analisis zona aerobik<\/button>\n <\/div>\n\n \n <div class=\"screen\" id=\"resultScreen\">\n <div class=\"app-header\">\n <h1>Target Pelatihan Anda<\/h1>\n <p>Kerangka kerja rumus Karvonen<\/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\">Target Kardio<\/div>\n <\/div>\n\n \n <div class=\"pulse-panel\">\n <div class=\"panel-heading\">Zona pelatihan detak jantung<\/div>\n <div class=\"zone-vertical-stack\">\n \n \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\">Pemanasan \/ Pemulihan<\/span>\n <span class=\"zone-pct-range\">50% \u2013 Intensitas 60%<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z1Bpm\">130 bpm<\/span>\n <\/div>\n\n \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\">Pembakaran lemak\/aerobik<\/span>\n <span class=\"zone-pct-range\">60% \u2013 Intensitas 70%<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z2Bpm\">145 bpm<\/span>\n <\/div>\n\n \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\">ambang kardio \/ anaerobik<\/span>\n <span class=\"zone-pct-range\">70% \u2013 85% intensitas<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z3Bpm\">165 bpm<\/span>\n <\/div>\n\n \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\">Puncak \/ Upaya Maksimum<\/span>\n <span class=\"zone-pct-range\">85% \u2013 100% Intensitas<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z4Bpm\">185 bpm<\/span>\n <\/div>\n\n <\/div>\n <\/div>\n\n <button class=\"btn-reset\" onclick=\"goBack()\">Kalibrasi ulang target<\/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>Manfaat Kalkulator Detak Jantung Target.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. pemantauan latihan yang efisien.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Memanfaatkan kalkulator detak jantung target memungkinkan Anda mengawasi detak jantung Anda selama berolahraga. Dengan tetap berada dalam kisaran yang disarankan, Anda dapat memastikan bahwa Anda mengerahkan upaya yang cukup untuk mencapai tujuan kebugaran Anda, seperti membakar kalori atau meningkatkan daya tahan.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Tujuan kebugaran yang dipersonalisasi.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kalkulator THR menyediakan informasi yang dipersonalisasi berdasarkan usia dan detak jantung istirahat Anda, memungkinkan Anda untuk menetapkan target kebugaran tertentu. Apakah Anda ingin meningkatkan kapasitas aerobik Anda atau melakukan latihan pembakaran lemak, kalkulator THR membantu Anda menyesuaikan rutinitas latihan Anda.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Keamanan yang ditingkatkan.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Berolahraga dalam kisaran detak jantung target Anda memastikan keamanan dengan mencegah terlalu banyak tenaga atau mendorong jantung Anda melampaui batasnya. Dengan memantau detak jantung Anda dengan hati-hati, Anda dapat meminimalkan risiko komplikasi kardiovaskular dan cedera akibat olahraga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bagaimana cara menggunakan kalkulator detak jantung target?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Selama berolahraga, kenakan monitor detak jantung atau gunakan teknologi kebugaran yang dapat dikenakan untuk melacak detak jantung Anda secara terus menerus. Bandingkan bacaan Anda dengan rentang THR yang dihitung untuk memastikan Anda berolahraga dalam zona intensitas yang diinginkan.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong> garis bawah.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Memahami dan memanfaatkan kalkulator detak jantung target dapat sangat meningkatkan perjalanan kebugaran Anda, memungkinkan Anda berolahraga secara efektif sambil meminimalkan risiko overexertion. Dengan tetap berada dalam kisaran detak jantung target Anda, Anda dapat mengoptimalkan latihan Anda, menetapkan tujuan kebugaran yang dipersonalisasi, dan meningkatkan kesehatan kardiovaskular Anda. Jadi, manfaatkan alat yang berharga ini dan biarkan hati Anda membimbing Anda menuju gaya hidup yang lebih sehat dan bugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Menjaga detak jantung yang sehat sangat penting untuk kesehatan dan kebugaran secara keseluruhan. Baik Anda seorang atlet, penggemar kebugaran, atau hanya seseorang yang ingin meningkatkan kesehatan kardiovaskular, pemahaman, dan pelacakan mereka ... <\/p>\n<p class=\"read-more-container\"><a title=\"Kalkulator detak jantung target: periksa detak jantung Anda\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/id\/target-heart-rate-calculator\/#more-8039\" aria-label=\"Baca Selengknya Target Kalkulator Denyut Jantung: Periksa detak jantung Anda\">Baca Selengkapnya<\/a><\/p>","protected":false},"author":1,"featured_media":1257,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-8039","page","type-page","status-publish","has-post-thumbnail","category-wellness-tools"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages\/8039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/comments?post=8039"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages\/8039\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/media\/1257"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/media?parent=8039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/categories?post=8039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/tags?post=8039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"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":"kalkulator-detak-jantung-target","status":"publish","type":"page","link":"https:\/\/verywelfit.com\/id\/target-heart-rate-calculator\/","title":{"rendered":"Kalkulator detak jantung target: periksa detak jantung Anda"},"content":{"rendered":"

Menjaga detak jantung yang sehat sangat penting untuk kesehatan dan kebugaran secara keseluruhan. Baik Anda seorang atlet, penggemar kebugaran, atau hanya seseorang yang ingin meningkatkan kesehatan kardiovaskular mereka, memahami dan melacak detak jantung target Anda bisa sangat bermanfaat. Dalam posting blog ini, kami akan mempelajari konsep kalkulator detak jantung target, mengeksplorasi kisaran normalnya, mendiskusikan manfaatnya, dan memandu Anda tentang cara memanfaatkan alat ini secara efektif.<\/p>\n\n\n\n

Memahami target detak jantung.<\/strong><\/h2>\n\n\n\n
Target denyut jantung (THR) adalah kisaran detak jantung ideal yang harus dituju oleh seseorang selama aktivitas fisik untuk memaksimalkan manfaat latihan mereka tanpa kelelahan. Ini dihitung berdasarkan usia individu dan detak jantung istirahat. THR membantu mengukur intensitas latihan yang diperlukan untuk mencapai tujuan kebugaran tertentu, baik itu penurunan berat badan, daya tahan kardiovaskular, atau pembentukan stamina.<\/p>\n\n\n\n
kisaran normal target denyut jantung.<\/strong><\/h3>\n\n\n\n
Rentang normal denyut jantung target biasanya didefinisikan sebagai persentase dari denyut jantung maksimum (MHR) individu. MHR diperkirakan dengan mengurangkan usia seseorang dari 220. American Heart Association merekomendasikan untuk menargetkan kisaran detak jantung target 50-85% MHR seseorang selama berolahraga. Rentang ini memungkinkan individu untuk menantang sistem kardiovaskular mereka tanpa mendorongnya ke tingkat yang berbahaya.<\/p>\n\n\n\n\n\n\n \n \n PulseZone - Kalkulator detak jantung target<\/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 \n <div class=\"screen active\" id=\"inputScreen\">\n <div class=\"app-header\">\n <h1>berdebar-de<span>wilayah<\/span><\/h1>\n <p>Menghitung kerangka kerja jantung aerobik aero-dinamis<\/p>\n <\/div>\n\n \n <div class=\"pulse-panel\">\n <div class=\"panel-heading\">Profil Usia & Vital<\/div>\n <div class=\"input-row-grid\">\n <div class=\"metric-cell\">\n <label for=\"ageInput\">Usia saat ini<\/label>\n <input type=\"number\" id=\"ageInput\" value=\"25\" min=\"5\" max=\"110\">\n <\/div>\n <div class=\"metric-cell\">\n <label for=\"restingInput\">Istirahat SDM (BPM)<\/label>\n <input type=\"number\" id=\"restingInput\" value=\"65\" min=\"30\" max=\"140\">\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"pulse-panel\" style=\"margin-bottom: 24px;\">\n <div class=\"panel-heading\">Intensitas zona target<\/div>\n <div class=\"intensity-row\">\n <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.55)\">pembakaran lemak<\/div>\n <div class=\"intensity-btn active\" onclick=\"setIntensity(this, 0.75)\">kardio<\/div>\n <div class=\"intensity-btn\" onclick=\"setIntensity(this, 0.88)\">puncak<\/div>\n <\/div>\n <\/div>\n\n <button class=\"btn-velocity\" onclick=\"calculateHeartRates()\">Analisis zona aerobik<\/button>\n <\/div>\n\n \n <div class=\"screen\" id=\"resultScreen\">\n <div class=\"app-header\">\n <h1>Target Pelatihan Anda<\/h1>\n <p>Kerangka kerja rumus Karvonen<\/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\">Target Kardio<\/div>\n <\/div>\n\n \n <div class=\"pulse-panel\">\n <div class=\"panel-heading\">Zona pelatihan detak jantung<\/div>\n <div class=\"zone-vertical-stack\">\n \n \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\">Pemanasan \/ Pemulihan<\/span>\n <span class=\"zone-pct-range\">50% \u2013 Intensitas 60%<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z1Bpm\">130 bpm<\/span>\n <\/div>\n\n \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\">Pembakaran lemak\/aerobik<\/span>\n <span class=\"zone-pct-range\">60% \u2013 Intensitas 70%<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z2Bpm\">145 bpm<\/span>\n <\/div>\n\n \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\">ambang kardio \/ anaerobik<\/span>\n <span class=\"zone-pct-range\">70% \u2013 85% intensitas<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z3Bpm\">165 bpm<\/span>\n <\/div>\n\n \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\">Puncak \/ Upaya Maksimum<\/span>\n <span class=\"zone-pct-range\">85% \u2013 100% Intensitas<\/span>\n <\/div>\n <\/div>\n <span class=\"zone-output-numeric\" id=\"z4Bpm\">185 bpm<\/span>\n <\/div>\n\n <\/div>\n <\/div>\n\n <button class=\"btn-reset\" onclick=\"goBack()\">Kalibrasi ulang target<\/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>Manfaat Kalkulator Detak Jantung Target.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. pemantauan latihan yang efisien.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Memanfaatkan kalkulator detak jantung target memungkinkan Anda mengawasi detak jantung Anda selama berolahraga. Dengan tetap berada dalam kisaran yang disarankan, Anda dapat memastikan bahwa Anda mengerahkan upaya yang cukup untuk mencapai tujuan kebugaran Anda, seperti membakar kalori atau meningkatkan daya tahan.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Tujuan kebugaran yang dipersonalisasi.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kalkulator THR menyediakan informasi yang dipersonalisasi berdasarkan usia dan detak jantung istirahat Anda, memungkinkan Anda untuk menetapkan target kebugaran tertentu. Apakah Anda ingin meningkatkan kapasitas aerobik Anda atau melakukan latihan pembakaran lemak, kalkulator THR membantu Anda menyesuaikan rutinitas latihan Anda.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Keamanan yang ditingkatkan.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Berolahraga dalam kisaran detak jantung target Anda memastikan keamanan dengan mencegah terlalu banyak tenaga atau mendorong jantung Anda melampaui batasnya. Dengan memantau detak jantung Anda dengan hati-hati, Anda dapat meminimalkan risiko komplikasi kardiovaskular dan cedera akibat olahraga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bagaimana cara menggunakan kalkulator detak jantung target?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Selama berolahraga, kenakan monitor detak jantung atau gunakan teknologi kebugaran yang dapat dikenakan untuk melacak detak jantung Anda secara terus menerus. Bandingkan bacaan Anda dengan rentang THR yang dihitung untuk memastikan Anda berolahraga dalam zona intensitas yang diinginkan.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong> garis bawah.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Memahami dan memanfaatkan kalkulator detak jantung target dapat sangat meningkatkan perjalanan kebugaran Anda, memungkinkan Anda berolahraga secara efektif sambil meminimalkan risiko overexertion. Dengan tetap berada dalam kisaran detak jantung target Anda, Anda dapat mengoptimalkan latihan Anda, menetapkan tujuan kebugaran yang dipersonalisasi, dan meningkatkan kesehatan kardiovaskular Anda. Jadi, manfaatkan alat yang berharga ini dan biarkan hati Anda membimbing Anda menuju gaya hidup yang lebih sehat dan bugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Menjaga detak jantung yang sehat sangat penting untuk kesehatan dan kebugaran secara keseluruhan. Baik Anda seorang atlet, penggemar kebugaran, atau hanya seseorang yang ingin meningkatkan kesehatan kardiovaskular, pemahaman, dan pelacakan mereka ... <\/p>\n<p class=\"read-more-container\"><a title=\"Kalkulator detak jantung target: periksa detak jantung Anda\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/id\/target-heart-rate-calculator\/#more-8039\" aria-label=\"Baca Selengknya Target Kalkulator Denyut Jantung: Periksa detak jantung Anda\">Baca Selengkapnya<\/a><\/p>","protected":false},"author":1,"featured_media":1257,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-8039","page","type-page","status-publish","has-post-thumbnail","category-wellness-tools"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages\/8039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/comments?post=8039"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/pages\/8039\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/media\/1257"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/media?parent=8039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/categories?post=8039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/id\/wp-json\/wp\/v2\/tags?post=8039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}