Karvonen Formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart
rate (HR) training zone. The formula uses maximum and resting heart rate with the desired
training intensity to get a target heart rate. (220-AGE)
(Target Heart Rate = ((max HR - resting HR) × %Intensity) + resting HR example)
1. For example, a 25 yrs. old who has a resting heart rate of 65, wanting to know his
training heart rate for the intensity level 60% - 70%.
220-25 = 195
195-65 - 130
130 X.60 = 78 + 65 = 143
130 X.70 = 91 + 65 = 156
(Reach) 143 156 (Do not Exceed)
MAXIMUM HEART RATE: 220 - AGE
RESTING HEART RATE: 60
INTENSITY 65% -75%
KEEP AT THAT RANGE FOR 15 MINUTES AFTER REACHING THE FIRST
NUMBER