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Karvonen Formula:
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The Karvonen formula is a method used to calculate heart rate training zones that takes into account an individual's resting heart rate. It provides a more personalized approach to heart rate training compared to simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your target heart rate zone by first determining your heart rate reserve (MHR - RHR) and then applying the desired intensity percentage.
Details: Training in specific heart rate zones helps optimize workouts for different goals such as fat burning, cardiovascular improvement, or endurance training. Using personalized zones ensures you're training at the appropriate intensity for your fitness level.
Tips: Enter your resting heart rate and maximum heart rate in beats per minute (bpm), and select your desired training intensity as a decimal between 0 and 1. All values must be valid (RHR > 0, MHR > RHR, intensity between 0-1).
Q1: How do I measure my resting heart rate?
A: Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds for the most accurate reading.
Q2: How do I determine my maximum heart rate?
A: The most accurate method is through a graded exercise test. Alternatively, you can use the formula 220 - age, though this is an estimate.
Q3: What intensity levels are recommended for different training goals?
A: 50-60% for warm-up/cool-down, 60-70% for fat burning, 70-80% for aerobic endurance, 80-90% for anaerobic threshold, 90-100% for maximum effort.
Q4: Why use Karvonen instead of simple percentage methods?
A: The Karvonen method accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q5: How often should I recalculate my training zones?
A: As your fitness improves, your resting heart rate may decrease. Recalculate every 4-6 weeks or whenever you notice significant changes in your resting heart rate.