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 simple percentage-based methods as it takes into account your resting heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( age \) — Age in years
• \( resting\_HR \) — Resting heart rate in bpm
• \( intensity \) — Training intensity (0-1, typically 0.5-0.85)

Explanation: The formula accounts for individual differences in resting heart rate to provide a more accurate target heart rate for exercise.

3. Importance of Target Heart Rate

Details: Knowing your target heart rate helps you exercise at the right intensity to achieve cardiovascular benefits without overexertion.

4. Using the Calculator

Tips: Enter your age in years, resting heart rate in bpm (measured in the morning before getting up), and desired intensity (typically 0.5-0.85 for moderate to vigorous exercise).

5. Frequently Asked Questions (FAQ)

Q1: Why use Karvonen instead of simple percentage methods?
A: The Karvonen formula accounts for your individual resting heart rate, making it more accurate for personalized training.

Q2: 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.

Q3: What intensity should I use?
A: Beginners start with 0.5-0.6, moderate exercisers 0.6-0.7, and advanced 0.7-0.85.

Q4: Is 220-age the best max HR formula?
A: While commonly used, it's an estimate. Laboratory testing provides more accurate max HR.

Q5: Can I use this for HIIT training?
A: HIIT typically works at higher intensities (0.8-0.95), but consult a trainer for proper programming.