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Karvonen Formula:
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The Karvonen formula is a method for calculating target heart rate training zones that takes into account an individual's resting heart rate. It provides a more personalized approach to heart rate training than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates heart rate reserve (MHR - RHR) and then applies the desired intensity percentage to determine the target training heart rate.
Details: Accurate target heart rate calculation is essential for effective cardiovascular training, ensuring you train at the appropriate intensity for your fitness goals while avoiding overtraining.
Tips: Enter your resting heart rate and maximum heart rate in 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 maximal exercise testing. Alternatively, you can use the formula 220 - age, though this is an estimate.
Q3: What intensity levels are appropriate for different training goals?
A: 50-60% for fat burning, 60-70% for aerobic base building, 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 formula accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q5: How often should I recalculate my target heart rate?
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.