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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 provides 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 heart rate reserve (MHR - RHR) and adds a percentage of this reserve to your resting heart rate to determine your optimal training zone.
Details: Training within your target heart rate zone ensures you're working at the right intensity to achieve your fitness goals, whether it's improving cardiovascular health, burning fat, or increasing endurance.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. Select an appropriate intensity level based on your fitness goals and current fitness level.
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. The average RHR is 60-100 bpm for adults.
Q2: What intensity should I choose for different goals?
A: 50-60% for fat burning, 60-70% for cardiovascular health, 70-85% for improving athletic performance.
Q3: Is the 220-age formula accurate for everyone?
A: While it's a good estimate, individual maximum heart rates can vary by ±10-15 bpm. For more accuracy, consider a maximal exercise test.
Q4: Should I consult a doctor before starting an exercise program?
A: Yes, especially if you have any pre-existing health conditions, are over 40, or have been inactive for a long period.
Q5: How often should I check my target heart rate?
A: As your fitness improves, your resting heart rate may decrease, so recalculate every 4-6 weeks for optimal training zones.