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Karvonen Formula:
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The Karvonen formula is a method of calculating target heart rate zones for exercise, taking into account your resting heart rate. It provides a more personalized approach to heart rate training than simply using percentages of maximum heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your target heart rate zone by first determining your heart rate reserve (MHR - RHR) and then adding a percentage of that reserve to your resting heart rate.
Details: Calculating accurate heart rate zones is essential for effective exercise programming, ensuring you're training at the right intensity for your fitness goals, whether it's fat burning, cardiovascular improvement, or peak performance.
Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your maximum heart rate (can be estimated as 220 - age or measured through testing), and your desired training intensity as a decimal (e.g., 0.6 for 60%).
Q1: How do I measure my resting heart rate accurately?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, ideally after a good night's sleep.
Q2: What's the best way to determine maximum heart rate?
A: While the formula 220 - age is commonly used, a graded exercise test under professional supervision provides the most accurate measurement.
Q3: What are typical zone percentages for different training goals?
A: 50-60% for warm-up/cool-down, 60-70% for fat burning, 70-80% for aerobic base, 80-90% for anaerobic threshold, 90-100% for maximum effort.
Q4: Why use the Karvonen method instead of simple percentages?
A: The Karvonen method accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q5: How often should I reassess my heart rate zones?
A: Reassess every 4-6 weeks as your fitness improves, as both your resting heart rate and maximum heart rate may change with training.