Finding your Heart Rate Training Zones to Maximize Your Workouts

Retrieved from: BeFitLifestyle.com
Karvonen Formula:

220 - Age = Maximum HR

Max HR – Resting HR1 = HRR (heart rate reserve)

HRR x Training Intensity % + Rest HR = Training HR

220 - ______ (your age) = _______ (your Max HR)

_____ (your Max HR) – ______ (your Resting HR) = ______ (HRR)

Use HRR below…

BASE (50 - 65% training HR) = New Leaf Zone 1: _______ to _______

50% = _____ (HRR) x 50% + ______ (rest HR) = _______ (50% training HR)

65% = _____ (HRR) x 65% + ______ (rest HR) = _______ (65% training HR)

TRAINING (60 - 75% training HR) = New Leaf Zone 2: _______ to _______

60% = _____ (HRR) x 60% + ______ (rest HR) = _______ (60% training HR)

75% = _____ (HRR) x 75% + ______ (rest HR) = _______ (75% training HR)

TEMPO (70 - 85% training HR) = New Leaf Zone 3: _______ to ________

70% = _____ (HRR) x 70% + ______ (rest HR) = _______ (70% training HR)

85% = _____ (HRR) x 85% + ______ (rest HR) = _______ (85% training HR)

INTERVAL (80-95% training HR) = New Leaf Zone 4: _______ to _______

80% = _____ (HRR) x 80% + ______ (rest HR) = _______ (80% training HR)

95% = _____ (HRR) x 95% + ______ (rest HR) = _______ (95% training HR)

Example: A 30 year old woman with a resting heart rate (RHR) of 60bpm wants to train in Zone 3. Her HR training zones are:

Karvonen Formula: 220-30=190 MHR

190-60=130 HRR

HR zones (70%): 130(0.70) + 60 = 151.0 (low end)

HR zones (85%): 130(0.85) + 60 = 170.5 (high end)

1Resting Heart Rate

a. Before getting out of bed in the morning

b. Counting from zero, take your 1min heart rate (in your neck)

c. Do this 3 days in a row for accuracy