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
