What is the Karvonen formula primarily used for?

The Karvonen formula is a well-established method used to determine target heart rate zones for training. This formula takes into account an individual's resting heart rate, maximum heart rate, and desired intensity level. By using these variables, the Karvonen formula helps individuals find their optimal training intensity for cardiovascular fitness.

To calculate the target heart rate, the formula involves several steps: first, you determine your maximum heart rate (commonly estimated as 220 minus your age), then account for your resting heart rate (the heart rate when at rest) to find the heart rate reserve. The formula then allows a person to set specific training intensities—usually expressed as a percentage of the heart rate reserve—targeting different levels of exertion. This approach is particularly useful in structured training programs, enabling individuals to train more effectively to reach fitness goals.

This method is particularly beneficial compared to simply using estimated maximum heart rate, as it incorporates resting heart rate, providing a more personalized target heart rate that can account for variations in fitness levels and individual responses to exercise.