Question 1

What is the Karvonen method?

Accepted Answer

The Karvonen method calculates target heart rate using your heart rate reserve (HRR = Max HR - Resting HR). Target HR = (HRR x intensity%) + Resting HR. This is more accurate than simply using a percentage of max heart rate.

Question 2

How do I measure my resting heart rate?

Accepted Answer

Measure your pulse first thing in the morning before getting out of bed, on two or three consecutive days. Count beats for a full 60 seconds or 30 seconds and multiply by 2. Average the readings.

Question 3

Which heart rate zone should I train in?

Accepted Answer

Zone 1 (50-60%) for warm-up and recovery. Zone 2 (60-70%) for fat burning and endurance. Zone 3 (70-80%) for aerobic fitness. Zone 4 (80-90%) for performance. Zone 5 (90-100%) for peak power (short bursts only).

Detail	Value
Age	30 years
Resting Heart Rate	65 bpm
Max Heart Rate (220 - age)	190 bpm
Heart Rate Reserve	125 bpm
Zone 1 - Warm Up	128 - 140 bpm
Zone 2 - Fat Burn	140 - 153 bpm
Zone 3 - Aerobic	153 - 165 bpm
Zone 4 - Anaerobic	165 - 178 bpm
Zone 5 - Max Effort	178 - 190 bpm

Target Heart Rate Calculator

Inputs

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Heart Rate Zones (Karvonen Method)

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