Karvonen Formula Calculator
The Karvonen formula calculator operates both of the Karvonen methods:
- Maximum heart rate; and
- Target heart rate calculations. 💓
Don't stop here; the article below will help you find answers to:
- What is the Karvonen formula and what can we use it for;
- How to calculate Karvonen formula; and
- ... many, many more.
Why do we need the target heart rate?
Have you ever encountered a text similar to "you need some moderate exercise at least five times a week"? We're guessing yes, and it doesn't come as a surprise.
CDC, American Heart Association, Mayo Clinic, and Department of Health and Human Services are some of many sources that agree that the minimum level of exercise needed for a healthy lifestyle comes in moderate intensity and requires you to move your bones at least five days out of 7.
But how can we tell if the exercise is moderate? 🤔
A moderate exercise considerably elevates your heart rate; allows you to talk but doesn't let you sing. Your breathing becomes more intense. However, these are all tips and hints; if we want to be precise, we come in need of tools like the Karvonen method calculator and the target heart rate.
We can calculate moderate exercise as the 50-70% of the maximum heart rate**; however, we may also use the Karvonen equations to precisely estimate the heart zones we'd like to achieve.
💡 The heart rate calculators using Karvonen andequations find their place among the most popular online THR (target heart rate) estimations methods.
How do I calculate target heart rate using the Karvonen formula?
Karvonen formula for target heart rate (THR) requires you to know a few fundamental values:
- MHR - Maximum heart rate in beats per minute:
If you don't know your MHR, calculate it easily using your age:
- RHR - Resting heart rate in beats per minute; and
- Intensity of the exercise given in percentage (%).
The equation for the target heart rate reads:
THR = ((MHR - RHR) * Intensity) + RHR.
How do I calculate Karvonen formula for maximum heart rate?
The Karvonen formula for maximum heart rate is as simple as that:
Maximum heart rate = 220 - Age
Maximum heart rateis given in beats per minute (bpm); and
Ageis given in years.
How to use this Karvonen formula calculator?
Let's explain a few simple steps between you and the answer you're looking for:
- Input your resting heart rate.
- Enter or calculate your maximum heart rate.
Your maximum heart rate will be calculated automatically after you enter your age.
- Choose the intensity of the exercise.
The intensity of your exercise depends on what your goals are:
- For moderate exercise, choose 50-70%;
- For fat burning zone, choose 60-80%. (find out more in the fat burning zone calculator)
- That's it - enjoy your results! 🎉
How do I calculate heart rate reserve?
Heart rate reserve can be easily calculated. We need to:
Find the maximum heart rate and resting heart rate. Use the Karvonen method for maximum heart rate:
Maximum heart rate = 220 - Age
Use the following formula:
Heart rate reserve = Maximum heart rate - Resting heart rate.
Substitute the values found in 1.
All the variables above are given in beats per minute (bpm).
How do I calculate the target heart rate for fat burning zone?
We calculate target heart rate (HR) by using the Karvonen formula:
Target HR = ((Maximum HR - Resting HR) × Intensity %) + Resting HR
Let's use the average values of Resting HR (70 bpm) and Maximum HR typical for a 20-years old (200 bpm).
The fat burning zone starts at 60% of the intensity of the exercise.
Target HR = ((200 bpm - 70 bpm) × 60%) + 70 bpm
Target HR = 148 bpm
|Intensity||Heart rate (bpm)|