1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) for exercise training. This method takes into account your resting heart rate (RHR) and provides a more personalized result than simple percentage-based methods.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( THR \) — Target heart rate (bpm)
• \( RHR \) — Resting heart rate (bpm)
• \( MHR \) — Maximum heart rate (bpm)
• \( Intensity \) — Training intensity (decimal between 0.5 and 0.9)

Explanation: The formula calculates your heart rate reserve (MHR - RHR) and adds a percentage of this reserve to your resting heart rate to determine your target training zone.

3. Importance of Target Heart Rate

Details: Knowing your target heart rate helps you exercise at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or endurance training.

4. Using the Calculator

Tips: Measure your resting heart rate first thing in the morning before getting out of bed. Maximum heart rate can be estimated as 220 minus your age, though actual measurement is more accurate.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between Karvonen and simple percentage methods?
A: Karvonen accounts for individual differences in resting heart rate, making it more personalized than just using a percentage of maximum heart rate.

Q2: What intensity should I use?
A: For moderate exercise use 0.5-0.7, for vigorous use 0.7-0.9. Beginners should start at lower intensities.

Q3: How do I measure my resting heart rate?
A: Count your pulse for 60 seconds first thing in the morning before getting out of bed.

Q4: Is maximum heart rate always 220 minus age?
A: This is an estimate - actual maximum heart rate can vary by ±10-20 bpm from this formula.

Q5: When should I adjust my target heart rate?
A: Recalculate whenever your resting heart rate changes significantly (by more than 5 bpm) or your fitness level changes.