Home
Back
Karvonen Formula:
| From: | To: |
The Karvonen formula is a method of calculating target heart rate (THR) that takes into account your resting heart rate (RHR). This provides a more personalized and accurate heart rate training zone than simpler formulas that only use maximum heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (the difference between your maximum and resting heart rates) and then applies your desired intensity level to determine your target training zone.
Details: Knowing your target heart rate helps you exercise at the right intensity to achieve your fitness goals, whether that's fat burning, cardiovascular improvement, or endurance training.
Tips: For most accurate results, measure your resting heart rate first thing in the morning before getting out of bed. The intensity range (0.5-0.85) corresponds to moderate (50%) to vigorous (85%) exercise intensity.
Q1: Why use the Karvonen formula instead of simpler methods?
A: The Karvonen formula accounts for individual differences in resting heart rate, making it more accurate for personalized training zones.
Q2: What are typical intensity levels?
A: 50-60% for light activity, 60-70% for fat burning, 70-80% for aerobic training, and 80-90% for anaerobic training.
Q3: How should I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, ideally after several days of normal sleep.
Q4: Is 220-age accurate for maximum heart rate?
A: While commonly used, this is an estimate. Individual maximum heart rates can vary by ±10-20 bpm from the formula.
Q5: Should everyone use the same intensity levels?
A: Beginners should start at lower intensities (50-60%) and gradually increase. Consult a doctor before starting vigorous exercise programs.