The Karvonen Formula to Calculate Heart Rate Zones

Step by step guide to calculate your heart rate zones using the Karvonen formula. There is an example included – and a calculator.

The Karvonen formula is one of the bests that can be used to define your heart rate zones and anaerobic threshold. It is based on the heart rate reserve, so it takes into account both your resting heart rate and maximum heart rate. Therefore it gives a much better result than the formulas that use only the maximum heart rate.

Calculating your heart rate zones using the Karvonen formula is very easy and it takes only a few minutes. I will show you what steps you have to follow and at the end there is an example included, too.

To use this formula you need to know your resting and maximum heart rates.

After the calculation you will have your heart rate zones and anaerobic threshold that you can apply to your training — the exact meaning and application of the zones and threshold varies with every training plan.

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