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Karvonen Equation:
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The Karvonen Equation is a method used to calculate target heart rate (THR) for exercise based on resting heart rate, maximum heart rate, and desired exercise intensity. It provides a more personalized approach to heart rate training than simple percentage-based methods.
The calculator uses the Karvonen equation:
Where:
Explanation: The equation calculates target heart rate by adding a percentage of the heart rate reserve (MHR - RHR) to the resting heart rate.
Details: Accurate target heart rate calculation is crucial for effective exercise programming, ensuring you train at the appropriate intensity for your fitness goals, whether for fat burning, cardiovascular improvement, or performance enhancement.
Tips: Enter resting heart rate in bpm, intensity as a decimal (0.0-1.0), and maximum heart rate in bpm. 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 determine my maximum heart rate?
A: The most accurate method is a graded exercise test. Alternatively, you can use the formula: 220 - age, though this is an estimate.
Q3: What intensity levels are recommended for different goals?
A: 50-70% for fat burning, 70-85% for cardiovascular improvement, and 85-100% for performance training.
Q4: Are there limitations to this equation?
A: The equation assumes a linear relationship between heart rate and exercise intensity, which may not hold true for all individuals or exercise modalities.
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.