1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) that takes into account resting heart rate (RHR). It provides a more personalized result than simpler methods that only use maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( age \) — Age in years
• \( RHR \) — Resting heart rate (bpm)
• \( Intensity \) — Training intensity (0.5-0.85)

Explanation: The formula calculates heart rate reserve (220 - age - RHR) and then applies the desired intensity level before adding back the resting heart rate.

3. Importance of Target Heart Rate

Details: Training in the correct heart rate zone ensures you're working at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or endurance training.

4. Using the Calculator

Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. The intensity should be between 0.5 (50%) for light exercise and 0.85 (85%) for vigorous training.

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, providing more personalized target zones.

Q2: What are typical intensity levels?
A: 0.5-0.6 for fat burning, 0.6-0.7 for aerobic base, 0.7-0.8 for aerobic endurance, and 0.8-0.85 for anaerobic threshold.

Q3: When should I measure my resting heart rate?
A: First thing in the morning, before getting out of bed or consuming any stimulants like caffeine.

Q4: Are there limitations to this formula?
A: The 220-age formula for max HR is an estimate. Individual max HR may vary by ±10-20 bpm.

Q5: Should I use this for all types of exercise?
A: This works best for steady-state cardio. High-intensity interval training (HIIT) will naturally exceed these ranges.