1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) zones that takes into account resting heart rate (RHR). This provides a more personalized and accurate result than simpler percentage-based methods.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( age \) — Age in years
• \( RHR \) — Resting heart rate in beats per minute (bpm)
• \( Intensity \) — Exercise intensity (0.5-0.85, typically 0.6-0.8 for moderate to vigorous exercise)

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: 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.

4. Using the Calculator

Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Choose intensity based on your fitness goals (0.5-0.6 for light, 0.6-0.7 for moderate, 0.7-0.85 for vigorous).

5. Frequently Asked Questions (FAQ)

Q1: Why use the Karvonen formula instead of simple percentages?
A: The Karvonen method accounts for individual differences in resting heart rate, making it more accurate for personalized training zones.

Q2: What are typical target heart rate zones?
A: Generally: 50-60% for warm-up, 60-70% for fat burning, 70-80% for aerobic, and 80-90% for anaerobic training.

Q3: When should I measure my resting heart rate?
A: Measure first thing in the morning after waking up, before any activity, for several days to get an average.

Q4: Are there limitations to this formula?
A: The 220-age maximum heart rate is an estimate. Individual maximum heart rates can vary by ±10-20 bpm.

Q5: Should I stay exactly at my target heart rate?
A: The target zone is a range. It's normal and beneficial to vary your intensity during workouts.