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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 result than simple percentage-based methods of maximum heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (220 - age - RHR), then applies the desired intensity level before adding 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 best results, measure your resting heart rate first thing in the morning before getting out of bed. Typical intensity ranges are 50-60% for light exercise, 60-70% for weight management, 70-80% for aerobic training, and 80-90% for competitive athletes.
Q1: Why use Karvonen instead of simple max heart rate percentage?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing a more personalized and accurate target zone.
Q2: What's the best way to measure 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.
Q3: Is 220-age accurate for maximum heart rate?
A: While commonly used, this is an estimate. Individual maximum heart rates can vary by ±10-20 bpm from the formula.
Q4: What intensity should I use?
A: Beginners should start at 50-60%, moderate exercisers at 60-70%, and trained athletes at 70-85% depending on goals.
Q5: Are there limitations to this formula?
A: The formula may be less accurate for older adults, those on certain medications, or individuals with very high or low resting heart rates.