The Karvonen Formula is a better way to calculate your target heart rate zone. It uses the resting heart rate, which is related with your present level of fitness. The resting heart rate (RHR) should be taken at rest, preferably in the morning before you get up from bed. Take it for 2 to 3 days and get the average rate.
The formula is like this: Example for a 40 year old with a 60bpm RHR
220 - your age = Maximun Heart rate(MHR) 220-40 (years old) = 180
MHR - RHR = Heart rate reserve (HRR) 180-60(heart rate at rest) = 120
HRR x Training Percentage + RHR 120x.9=108+60=168bpm
Trainig at 90% of MHR
Heart Rate zones:
60-70% Helps to build up general endurance 132 to 144bpm
70-80% Improves your cardiovascular level 144 to 156bpm
80%+ Interval training would help with athletic performance!! 156 plus
The formula is like this: Example for a 40 year old with a 60bpm RHR
220 - your age = Maximun Heart rate(MHR) 220-40 (years old) = 180
MHR - RHR = Heart rate reserve (HRR) 180-60(heart rate at rest) = 120
HRR x Training Percentage + RHR 120x.9=108+60=168bpm
Trainig at 90% of MHR
Heart Rate zones:
60-70% Helps to build up general endurance 132 to 144bpm
70-80% Improves your cardiovascular level 144 to 156bpm
80%+ Interval training would help with athletic performance!! 156 plus
