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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. It's more personalized than simpler formulas because 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), then adding a percentage of that reserve to your resting heart rate.
Details: Calculating your target heart rate helps you exercise at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or athletic performance.
Tips: Enter your resting heart rate (measured when completely at rest), your desired training intensity as a decimal (e.g., 0.6 for 60%), and your maximum heart rate. All values must be valid (RHR ≥ 0, intensity between 0-1, MHR ≥ RHR).
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 estimate my maximum heart rate?
A: A common estimation is 220 minus your age, but individual variations exist. For more accuracy, consider a graded exercise test.
Q3: What intensity should I use for different training goals?
A: Generally, 50-70% for fat burning, 70-85% for cardiovascular improvement, and 85-100% for high-intensity interval training.
Q4: Is the Karvonen formula better than simple percentage methods?
A: Yes, because it accounts for individual differences in resting heart rate, providing more personalized training zones.
Q5: How often should I recalculate my target heart rate?
A: Recalculate whenever your fitness level changes significantly, or every 4-6 weeks during a training program.