Aerobic Heart Rate Zone Calculator

Karvonen Formula:

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

Target Heart Rate (THR):

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) for exercise training. This formula takes into account your resting heart rate (RHR) and maximum heart rate (MHR) to determine the appropriate intensity for aerobic exercise.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

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

Where:

\( MHR \) — Maximum heart rate (beats per minute)
\( RHR \) — Resting heart rate (beats per minute)
\( Intensity \) — Desired training intensity (0.6-0.7 for aerobic zone)

Explanation: The formula calculates heart rate reserve (MHR - RHR) and applies the desired intensity percentage to it, then adds back the resting heart rate.

3. Importance of Heart Rate Zones

Details: Training in the correct heart rate zone (60-70% of heart rate reserve) ensures you're working at an intensity that improves cardiovascular fitness without overexertion.

4. Using the Calculator

Tips: Enter your maximum heart rate (or use 220 - age as an estimate), your resting heart rate (measured in the morning before getting up), and select an intensity between 0.6 and 0.7 for aerobic training.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate way is through a graded exercise test. Alternatively, you can use the formula 220 - age as an estimate.

Q2: What's the best way to measure resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning, before getting out of bed, for several days and take the average.

Q3: Why use 60-70% intensity for aerobic training?
A: This range is optimal for improving cardiovascular endurance while being sustainable for longer periods.

Q4: Should everyone use the same intensity?
A: Beginners should start at the lower end (60%), while more conditioned individuals can use higher intensities within the aerobic range.

Q5: How often should I check my heart rate during exercise?
A: Regular checks (every 5-10 minutes) help maintain the correct intensity. Many fitness trackers can monitor this continuously.