The Karvonen formula is a simple method for determining your optimal training heart rate for your training.
Defined heart rate zones help you to optimally control your training and to train within the desired heart rate zone.
We recommend using a heart rate monitor to continuously record your heart rate during training and ensure that you stay within the defined heart rate zones.
Values required for calculating your training heart rate
You need three values to calculate your training heart rate:
Maximum heart rate (Hfmax)
Resting heart rate
Load factor
Calculating your maximum heart rate
If we have not determined your actual maximum heart rate (Hfmax) as part of your Fitness and Health Check by means of performance diagnostics including maximum capacity, you can simply calculate it approximately using the following formula:
Hfmax = 220 − Your age
Example: A 60-year-old man has an estimated maximum heart rate of:
220 − 60 = 160
Measuring the resting heart rate
It is best to measure your resting heart rate in the morning after waking up, before you get out of bed.
Alternatively, the so-called daily pulse can also be measured.
The measurement is taken either manually on the neck or wrist with the index and middle fingers or alternatively with a heart rate monitor, an electronic blood pressure monitor or a pulse oximeter.
Count the heartbeats for 60 seconds or alternatively for 15 seconds and then multiply this value by 4.
Example: If you count 19 beats in 15 seconds, your resting heart rate is
19 × 4 = 76 beats per minute
Example: If you count 76 beats in 60 seconds, your resting heart rate is:
76 = 76 beats per minute
The resting heart rate of untrained people is between 60 and 80 beats per minute. Endurance-trained people can have a resting heart rate of 40 beats per minute and below.
Choosing the right load factor
Depending on the training goal, there are defined load factors that correspond to different training zones.
Load factor | Training zones |
0,6 - 0,7 | Stable Health |
0,7 - 0,8 | Fat Burning |
0,8 - 0,9 | Improved Fitness |
0,9 - 1,0 | Anaerobic Zone |
Calculating your training heart rate
You can now calculate your training heart rate:
Training heart rate = (Hfmax - resting heart rate) × load factor + resting heart rate
Example: A 60-year-old man with a resting heart rate of 76 who wants to improve his health calculates as follows:
(160 − 76) × 0,6 + 76 = 126
(160 − 76) × 0,7 + 76 = 135
The optimum training heart rate for him is therefore between 126 and 135 beats per minute.
Tips for the correct use of the Karvonen formula
Beginners should train primarily in the Stable Health zone.
Leave out the Anaerobic Zone, which is initially reserved for competitive and well-trained recreational athletes.
If you want to improve your performance, first increase the training frequency (number of training sessions per week), then the training volume (training time per training session) and only then the training intensity.
Measure your resting heart rate again every few weeks. You will be surprised how quickly it decreases through training (because your heart works more economically through regular training).
As already mentioned, the Karvonen formula is a rule of thumb and provides guidelines. Your trainer will give you comprehensive advice on choosing the right exercise intensity and, if necessary, carry out individual performance diagnostics with you.