1. What is the Karvonen Formula?

The Karvonen formula is a method used to calculate target heart rate (THR) for exercise training. It's more personalized than the simple percentage of maximum heart rate method because it takes into account resting heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( 220 - age \) — Estimated maximum heart rate
• \( RHR \) — Resting heart rate (bpm)
• \( Intensity \) — Desired training intensity (0.5-0.85)

Explanation: The formula calculates heart rate reserve (difference between max and resting HR), then applies the desired intensity and adds back the resting HR.

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 fat burning, cardiovascular improvement, or endurance training.

4. Using the Calculator

Tips: Enter your age in years, resting heart rate (measured in the morning before getting out of bed), and select your desired training intensity (0.5 for moderate, 0.85 for vigorous).

5. Frequently Asked Questions (FAQ)

Q1: Why use Karvonen instead of simple max HR percentage?
A: The Karvonen method accounts for individual differences in resting heart rate, making it more accurate for personalized training zones.

Q2: What are typical intensity levels?
A: 0.5-0.6 for light, 0.6-0.7 for fat burning, 0.7-0.8 for aerobic, 0.8-0.85 for anaerobic training.

Q3: How should I measure resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, for several days to get an average.

Q4: Are there limitations to this formula?
A: The 220-age max HR estimate is a generalization. Athletes or individuals on certain medications may have different actual max HR.

Q5: Should everyone use the same intensity?
A: Beginners should start at lower intensities (0.5-0.6) and gradually increase. Consult a doctor before starting vigorous exercise.