This document outlines the procedure for calculating heart rate in a training program. It defines resting heart rate as pulse over 10 seconds multiplied by 6. Maximum heart rate (KNM) is calculated as 220 minus age. Target heart rate zone is between 0.8 times KNM and 0.6 times KNM. Training heart rate (KNL) is calculated as KNM minus resting heart rate. Target heart rate (KNS) is calculated as (KNM - KNR) multiplied by 0.6 plus KNR.

1. PROSEDUR PENGIRAAN KADAR DENYUTAN NADI DALAM PROGRAM LATIHAN
KADAR NADI REHAT
Denyutan Nadi Selama 10 saat x 6
KADAR NADI MAKSIMUM (KNM)
KNM = 220 – UMUR
KADAR NADI LATIHAN (KNL)
KNL = KNM – KNR
KADAR NADI SASARAN (KNS)
(KNM – KNR) x 0.6 + KNR
ZON KADAR DENYUTAN NADI YANG DIKEHENDAKI
(TARGET HEART RATE)
Limit Bahagian Atas Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.8
Limit Bahagian Bawah Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.6

2. PROSEDUR PENGIRAAN KADAR DENYUTAN NADI DALAM PROGRAM LATIHAN
KADAR NADI REHAT
Denyutan Nadi Selama 10 saat x 6
KADAR NADI MAKSIMUM (KNM)
KNM = 220 – UMUR
KADAR NADI LATIHAN (KNL)
KNL = KNM – KNR
KADAR NADI SASARAN (KNS)
(KNM – KNR) x 0.6 + KNR
ZON KADAR DENYUTAN NADI YANG DIKEHENDAKI
(TARGET HEART RATE)
Limit Bahagian Atas Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.8
Limit Bahagian Bawah Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.6

3. PROSEDUR PENGIRAAN KADAR DENYUTAN NADI DALAM PROGRAM LATIHAN
KADAR NADI REHAT
Denyutan Nadi Selama 10 saat x 6
KADAR NADI MAKSIMUM (KNM)
KNM = 220 – UMUR
KADAR NADI LATIHAN (KNL)
KNL = KNM – KNR
KADAR NADI SASARAN (KNS)
(KNM – KNR) x 0.6 + KNR
ZON KADAR DENYUTAN NADI YANG DIKEHENDAKI
(TARGET HEART RATE)
Limit Bahagian Atas Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.8
Limit Bahagian Bawah Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.6

4. PROSEDUR PENGIRAAN KADAR DENYUTAN NADI DALAM PROGRAM LATIHAN
KADAR NADI REHAT
Denyutan Nadi Selama 10 saat x 6
KADAR NADI MAKSIMUM (KNM)
KNM = 220 – UMUR
KADAR NADI LATIHAN (KNL)
KNL = KNM – KNR
KADAR NADI SASARAN (KNS)
(KNM – KNR) x 0.6 + KNR
ZON KADAR DENYUTAN NADI YANG DIKEHENDAKI
(TARGET HEART RATE)
Limit Bahagian Atas Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.8
Limit Bahagian Bawah Zon Kadar Nadi Yang
Dikehendaki
KNM × 0.6