Home
Back
Karvonen Formula:
| From: | To: |
The Karvonen formula is a method for calculating target heart rate (THR) for exercise training. It takes into account both resting heart rate and desired exercise intensity to provide a more personalized heart rate range than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates heart rate reserve (the difference between maximum and resting heart rate), applies the desired intensity percentage, then adds back the resting heart rate.
Details: Calculating target heart rate is essential for effective exercise programming. It helps individuals train at appropriate intensity levels for their fitness goals, whether for fat burning, cardiovascular improvement, or athletic performance.
Tips: Enter age in years, resting heart rate in bpm (measured after waking while still in bed), and intensity as a decimal between 0 and 1 (e.g., 0.6 for 60% intensity). All values must be valid (age 1-120, RHR 30-100, intensity 0-1).
Q1: Why use the Karvonen formula instead of simple percentage methods?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing a more personalized and accurate target heart rate range.
Q2: What are typical intensity ranges for different exercise goals?
A: 50-60% for fat burning, 60-70% for aerobic base building, 70-80% for aerobic endurance, and 80-90% for anaerobic threshold training.
Q3: How should resting heart rate be measured?
A: Measure first thing in the morning while still in bed, before any physical activity. Count your pulse for 60 seconds for the most accurate reading.
Q4: Are there limitations to this formula?
A: The 220-age maximum heart rate estimation is a generalization. Individual maximum heart rates can vary significantly from this estimate.
Q5: Should everyone use the same intensity ranges?
A: No, intensity should be adjusted based on fitness level, health status, and specific training goals. Beginners should start at lower intensities.