Target Heart Rate Calculator

Karvonen Formula:

\[ THR = ((220 - age) - RHR) \times Intensity + RHR \]

Target Heart Rate (THR):

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1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) zones for exercise. It takes into account your resting heart rate (RHR) to provide a more personalized result than simple percentage-of-maximum methods.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

\[ THR = ((220 - age) - RHR) \times Intensity + RHR \]

Where:

\( age \) — Age in years
\( RHR \) — Resting heart rate in beats per minute (bpm)
\( Intensity \) — Exercise intensity (0.5-0.85, representing 50%-85% of heart rate reserve)

Explanation: The formula calculates your heart rate reserve (max HR - resting HR), then applies the desired intensity percentage to this reserve, and adds back your resting 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 for 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. Select intensity based on your fitness goals (0.5-0.6 for moderate, 0.6-0.7 for weight management, 0.7-0.8 for aerobic, 0.8-0.85 for anaerobic).

5. Frequently Asked Questions (FAQ)

Q1: Why use Karvonen instead of simple percentage methods?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing more personalized target zones.

Q2: What are typical target heart rate zones?
A: 50-60% for light exercise, 60-70% for weight management, 70-80% for aerobic fitness, 80-90% for anaerobic training.

Q3: When is the best time to measure resting heart rate?
A: First thing in the morning, before getting out of bed, for several consecutive days to get an average.

Q4: Are there limitations to this formula?
A: The 220-age formula for max HR is an estimate. Actual max HR can vary by ±10-20 bpm. For precise training, consider a max HR test.

Q5: Should everyone use the same intensity ranges?
A: Beginners should start at lower intensities. Consult a doctor before beginning vigorous exercise programs, especially if you have health concerns.