My Target Heart Rate Calculator

Karvonen Formula:

\[ THR = ((220 - age) - RHR) \times Intensity + RHR \]

Target Heart Rate (THR):

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1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) that takes into account your resting heart rate (RHR). This provides a more personalized and accurate heart rate zone for exercise than simpler age-based formulas.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

\[ THR = ((220 - age) - RHR) \times Intensity + RHR \]

Where:

\( age \) — Age in years
\( RHR \) — Resting heart rate in beats per minute (bpm)
\( Intensity \) — Exercise intensity (0.5-0.85, typically 0.6-0.8)

Explanation: The formula calculates your heart rate reserve (220 - age - RHR) and then applies your desired intensity level before adding back your resting heart rate.

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: For best results, measure your resting heart rate first thing in the morning before getting out of bed. The intensity value should be between 0.5 (50%) and 0.85 (85%).

5. Frequently Asked Questions (FAQ)

Q1: Why use the Karvonen formula instead of simple age-based calculation?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing more personalized and accurate results.

Q2: What are typical intensity levels for different goals?
A: 50-60% for light exercise/warm-up, 60-70% for fat burning, 70-80% for aerobic/cardio, and 80-90% for anaerobic/performance training.

Q3: When should I measure my resting heart rate?
A: Measure first thing in the morning before getting out of bed, after a good night's sleep.

Q4: Are there limitations to this formula?
A: The 220-age maximum heart rate is an estimate. Some individuals may have naturally higher or lower maximum heart rates.

Q5: Should I consult a doctor before starting an exercise program?
A: If you have any medical conditions or concerns, it's always wise to consult with a healthcare professional before beginning a new exercise regimen.