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Karvonen Formula:
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The Karvonen formula is a method used to calculate target heart rate (THR) for exercise, taking into account an individual's resting heart rate (RHR) and maximum heart rate (MHR). It provides a more personalized approach to heart rate training zones compared to simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates the target heart rate by adding a percentage of the heart rate reserve (MHR - RHR) to the resting heart rate.
Details: Calculating target heart rate is essential for effective exercise programming, ensuring you train at the appropriate intensity for your fitness goals, whether for fat burning, cardiovascular improvement, or athletic performance.
Tips: Enter resting heart rate and maximum heart rate in bpm, and intensity as a decimal between 0.0 and 1.0. 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 recommended for different goals?
A: 50-60% for warm-up/cool-down, 60-70% for fat burning, 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 method 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 RHR.