Home
Back
Karvonen Formula:
| From: | To: |
The Karvonen formula is a method used to calculate target heart rate (THR) for exercise. It's more personalized than simple percentage-based methods as it takes into account your resting heart rate, providing a more accurate training intensity range.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your target heart rate by first determining your heart rate reserve (MHR - RHR) and then adding a percentage of that reserve to your resting heart rate.
Details: Knowing your target heart rate helps you exercise at the right intensity to achieve specific fitness goals, whether it's fat burning, cardiovascular improvement, or peak performance training.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For maximum heart rate, use the formula 220 - age or consider a stress test for more accuracy. Intensity should be between 0.5-0.85 for most training purposes.
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.
Q2: What's the most accurate way to determine maximum heart rate?
A: A supervised stress test is most accurate. The formula 220 - age provides a rough estimate but can vary by ±10-15 bpm.
Q3: What intensity should I use for different types of training?
A: Generally, 50-60% for warm-up/cool-down, 60-70% for fat burning, 70-80% for aerobic conditioning, and 80-90% for anaerobic training.
Q4: How often should I recalculate my target heart rate?
A: Recalculate whenever your fitness level changes significantly, or every 3-6 months as part of your fitness assessment.
Q5: Are there limitations to the Karvonen formula?
A: It provides a good estimate but individual variations in heart rate response to exercise can occur due to medications, fitness level, and other factors.