1. What is the Karvonen Formula?

The Karvonen formula is a method to calculate target heart rate (THR) for exercise training. This heart rate reserve method takes into account your resting heart rate and provides a more personalized result than simple percentage-based methods.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum heart rate (bpm)
• \( RHR \) — Resting heart rate (bpm)
• \( Intensity \) — Exercise intensity percentage

Explanation: The formula accounts for individual differences in resting heart rate, providing a more accurate target heart rate for exercise than methods that only consider maximum heart rate.

3. Importance of Target Heart Rate

Details: Knowing your target heart rate helps you exercise at the right intensity to achieve your fitness goals, whether it's improving cardiovascular health, burning fat, or increasing endurance.

4. Using the Calculator

Tips: Enter your maximum heart rate (220 - age is a common estimate), resting heart rate (measured when completely at rest), and desired exercise intensity (typically 50-85% depending on fitness goals).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed. Average multiple readings for accuracy.

Q2: What's a good intensity percentage to use?
A: For moderate exercise: 50-70%, for vigorous exercise: 70-85%. Beginners should start at lower intensities.

Q3: Is the 220-age formula accurate for MHR?
A: It's an estimate. Individual maximum heart rates can vary by ±10-20 bpm from this estimate.

Q4: When should I measure my RHR?
A: After waking up but before getting out of bed, when you're completely at rest. Avoid measuring after stressful events or poor sleep.

Q5: Are there limitations to this formula?
A: It may be less accurate for highly trained athletes or individuals on certain medications that affect heart rate.