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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 makes it more personalized than simpler methods that only use maximum heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (the difference between maximum and resting heart rate), then applies your desired intensity level to determine your target zone.
Details: Training in your target heart rate zone ensures you're working at the right intensity to achieve your fitness goals, whether that's fat burning, cardiovascular improvement, or endurance training.
Tips: For most effective results, measure your resting heart rate first thing in the morning before getting out of bed. Intensity levels: 0.5-0.6 for light exercise, 0.6-0.7 for weight management, 0.7-0.8 for aerobic fitness, and 0.8-0.85 for competitive athletes.
Q1: Why use Karvonen instead of simple max HR percentage?
A: The Karvonen method accounts for individual differences in resting heart rate, making it more accurate for personalized training zones.
Q2: What are typical intensity levels?
A: Beginners: 50-60%, Weight loss: 60-70%, Cardio training: 70-80%, Athletic training: 80-85%.
Q3: How do I measure my resting heart rate?
A: Count your pulse for 60 seconds first thing in the morning before getting out of bed. Do this for several days and take the average.
Q4: Are there limitations to this formula?
A: The 220-age formula for max HR is an estimate. Individual max HR can vary by ±10-20 bpm. For most accurate results, consider a max HR test.
Q5: Should everyone use the same intensity?
A: No, intensity should be adjusted based on fitness level, goals, and health conditions. Consult a doctor before starting intense exercise programs.