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Karvonen Formula:
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The Karvonen formula is a method for calculating target heart rate zones for exercise training. It takes into account an individual's resting heart rate to provide more personalized training zones than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates the target heart rate for a specific training intensity by accounting for both maximum heart rate and resting heart rate.
Details: Training in specific heart rate zones helps optimize workout effectiveness, improve cardiovascular fitness, and achieve specific training goals such as fat burning, endurance building, or peak performance training.
Tips: Enter your resting heart rate and maximum heart rate in bpm, then select your desired training intensity percentage (0-1). 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 maximal exercise testing. Alternatively, you can use the formula 220 - age, though this is an estimate.
Q3: What are typical intensity percentages for different zones?
A: Recovery zone: 0.5-0.6, Aerobic zone: 0.6-0.7, Anaerobic threshold: 0.8-0.9, Maximum effort: 0.9-1.0.
Q4: Why use Karvonen instead of simple percentages?
A: Karvonen formula accounts for individual fitness levels by incorporating resting heart rate, providing more personalized training zones.
Q5: How often should I recalculate my zones?
A: Recalculate every 4-6 weeks as your fitness improves and your resting heart rate potentially decreases.