Karvonen Target Heart Rate Method

______ to _____ (HR in 10 seconds)

10 Second Count Zone

Frequency or number of days per week of exercise

F=

35 - 45%

Fitness Level 1

45 - 55%

Fitness Level 2

55 - 65%

Fitness Level 3

65 - 75%

Fitness Level 4

75 - 85%

Fitness Level 5

Heart Rate or Pulse

HR

Heart Rate Reserve. Difference between the maximal HR and the resting heart rate.

HRR

(MHR) - _____ (RHR) = _____ (HRR)

Heart Rate Reserve

75% with RHR 60< with Target Heart Rate 160-170 X 5 for 40 minutes

High Quick Start / FIT

Intensity of exercise. Percentage of heart rate reserve.

I (%)

Exercise up to a point 5 beats above your target heart rate (THR) then rest until your heart rate drops to 5 beats below your (THR)

Intermittent Training

220 -___age = MHR - RHR = HRR X _____% + RHR = THR

Karvonen Heart Rate Formula to find the Training Heart Rate

45% with RHR 80> with Target Heart Rate 130-140 X 3 for 20 minutes.

Low Quick Start / FIT

Predicted maximal heart rate DO NOT exercise at this rate

Max HR

220 - _____ Age = _____ (MHR)

Maximum Heart Rate

60% with RHR 70 with Target Heart Rate 145-155 X 4 for 30 minutes

Moderate Quick Start / FIT

Taken 1st thing in the morning after a good nights sleep

RHR

Time or duration in minutes of exercise

T=

Target Heart Rate (Exercise Heart Rate goal)

THR

Target Heart Rate Exercise Zone - 5 beats above & 5 beats below

THR Zone

(HRR) X _____ % = ______ (BPM) (BPM) + ______ (RHR) = ______

Training Heart Rate

Working Heart Rate. Number of beats added to the resting heart rate, then equals exercise heart rate.

WHR

Number of beats added to the resting heart rate equals exercise heart rate.

WHR = Working Heart Rate