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Karvonen Formula:
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The Karvonen formula is a method used to calculate target heart rate zones for exercise training. It takes into account your resting heart rate to provide a more personalized and accurate training zone than formulas based solely on maximum heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your target heart rate zone by accounting for your individual resting heart rate and applying the desired intensity percentage to your heart rate reserve (the difference between your maximum and resting heart rates).
Details: Training in specific heart rate zones helps optimize workouts for different goals, such as fat burning, cardiovascular improvement, or endurance training. The Karvonen method provides more personalized zones than simple percentage-based calculations.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For maximum heart rate, use a measured value from a stress test or the common formula (220 - age). Enter intensity as a decimal between 0 and 1 (e.g., 0.6 for 60%).
Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed. Do this for several days and take the average for the most accurate result.
Q2: What's the best way to determine maximum heart rate?
A: The most accurate method is a supervised stress test. The common formula (220 - age) provides an estimate but may not be accurate for all individuals.
Q3: What intensity should I use for different training goals?
A: Generally, 50-60% for warm-up/cool-down, 60-70% for fat burning, 70-80% for aerobic base, 80-90% for anaerobic threshold, and 90-100% for maximum effort.
Q4: Why is the Karvonen method better than simple percentage calculations?
A: It accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q5: How often should I recalculate my heart rate 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.