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Karvonen Formula:
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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 simple percentage-of-maximum methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (max HR - resting HR) and applies the desired intensity percentage to it, then adds back your resting 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.
Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Intensity should be between 0.5 (50%) for light exercise and 0.85 (85%) for vigorous training.
Q1: Why use the Karvonen formula instead of simple percentages?
A: The Karvonen method accounts for individual differences in resting heart rate, providing more personalized training zones.
Q2: What are typical intensity levels?
A: 0.5-0.6 for light activity/warm-up, 0.6-0.7 for fat burning, 0.7-0.8 for aerobic/cardio, and 0.8-0.85 for anaerobic/high intensity.
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, for several days to get an average.
Q4: Is 220-age accurate for max heart rate?
A: While commonly used, it's an estimate. Individual max HR can vary by ±10-20 bpm. For precise measurement, consider a stress test.
Q5: Can I use this for HIIT training?
A: Yes, use higher intensity values (0.8-0.85) for high-intensity intervals, but consult a professional before starting intense training.