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The Karvonen Formula
Origin & History
The Karvonen formula is named after Martti Karvonen, a Finnish physiologist. In 1957, he published a study titled 'The Effects of Training on Heart Rate: A Longitudinal Study'. His research showed that training intensity should be based on the heart rate reserve (the difference between maximum and resting heart rate) rather than just maximum heart rate. This method provides a more accurate training zone calculation, especially for individuals with varying resting heart rates.
The Formula
Target HR =
((Max HR - Resting HR) × % Intensity) + Resting HR
How to Calculate
- Determine your Maximum Heart Rate (Max HR).
- Measure your Resting Heart Rate (Resting HR).
- Calculate Heart Rate Reserve (HRR) = Max HR - Resting HR.
- Choose your target intensity percentage (e.g., 70% for aerobic zone).
- Multiply HRR by the intensity percentage.
- Add Resting HR back to the result.