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Karvonen Formula:
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The Karvonen formula is a method of calculating target heart rate (THR) zones that takes into account your resting heart rate (RHR). This provides a more personalized result than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (220 - age - RHR) and then applies your desired intensity level to determine your target zone.
Details: Exercising in your target 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.
Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Typical intensity levels are 0.5-0.6 for light exercise, 0.6-0.7 for fat burning, and 0.7-0.85 for cardiovascular training.
Q1: Why use Karvonen instead of simple percentage methods?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing more personalized and accurate target zones.
Q2: What's the best intensity for weight loss?
A: For fat burning, aim for 60-70% intensity (0.6-0.7). This moderate intensity optimizes fat utilization while being sustainable for longer workouts.
Q3: 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. Alternatively, count for 15 seconds and multiply by 4.
Q4: Are there limitations to this formula?
A: The 220-age maximum heart rate is an estimate. Individual maximums may vary by ±10-20 bpm. For precise training, consider a maximal exercise test.
Q5: Should I stay exactly at my target heart rate?
A: The target is a zone, not a single number. It's normal and beneficial to fluctuate within your target range during exercise.