R Markdown

The Karvonen Formula

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.

Target Heart Rate = ((max HR - resting HR) × %Intensity) + resting HR example

Ideally, you should measure your resting and maximum heart rate for more accurate results. If the maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional formula 220 minus your age.

Training Zones

• Zone 1: Healthy Heart Zone: 50%- 60% of your Max HR
• Zone 2: Temperate Zone: 60% - 70% of your Max HR
• Zone 3: Aerobic Zone: 70% - 80% of your Max HR
• Zone 4: Threshold Zone: 80% - 90% of your Max HR
• Zone 5: Performance RedLine Zone: 90% - 100% of your Max HR

Zone 1 Example

Zone 1: Healthy Heart Zone: 50%- 60% of your Max HR

For a Resting HR of 65 and an age of 35 the minimum heart rate would be:

age <- 35
restHR <- 65
round(((220-age)- restHR)) *0.5 +restHR

## [1] 125

Zone 2 Example

Zone 2: Temperate Zone: 60% - 70% of your Max HR

For a Resting HR of 65 and an age of 35 the zone would be:

paste((round(((220-age)- restHR)) *0.6 +restHR),"HR - ",round(((220-age)- restHR)) *0.6 +restHR,"HR")

## [1] "137 HR -  137 HR"