What Are Two Components of the Karvonen Formula for Determining the Intensity Level of Exercise?

The Karvonen Formula has been used by athletes and sports professionals to calculate exercise intensity since it was first conceived by Dr. Martti Karvonen in the 1950s. The formula uses your maximum heart rate and a specific percentage of your maximum heart rate to determine the appropriate heart rate for your chosen level of exercise intensity. The formula can be further individualized by factoring in your heart rate reserve.

  1. Dr. Martti Karvonen

    • Dr. Martti Karvonen is credited with the creation of the Karvonen formula based on his studies on calculating heart rate reserve. According to Kalevi Pyörälä of the University of Minnesota Division of Epidemiology and Public Health, Karvonen is known as a founder of cardiovascular epidemiology and prevention. Based in Helsinki, Finland, Karvonen is best known for his epidemiological studies of coronary heart disease. His studies on heart rate reserve, which eventually yielded the Karvonen Formula, were linked to his work on coronary heart disease.

    The Formula

    • The basic Karvonen formula helps determine the ideal heart rate for exercise based on your cardiovascular fitness goals. The two main components of the formula are your maximum heart rate and the percentage of your maximum heart rate at which you choose to exert. Your maximum heart rate is calculated by subtracting your age from 220. You multiply the resulting figure of your heart rate by the percentage of your maximum heart rate you’re looking to achieve -- .65 for 65 percent, .75 for 75 percent and similarly for other percentages. The final number of the calculation is your target heart rate for your period of exercise.

    Intensity

    • Based on his research, Karvonen concluded that a heart rate intensity of 60 to 75 percent of your heart rate maximum was ideal for gaining functional benefits from cardiovascular activity. The American Heart Association supports similar guidelines and recommends 25 minutes of vigorous activity at 70 to 85 percent of your maximum heart rate at least three days a week. Cardiovascular gains can also be achieved through 30 minutes of moderate activity at 50 to 70 percent of your maximum heart rate five days a week.

    Heart Rate Reserve

    • Each individual has various factors that can affect their heart rate. High blood pressure or a genetically higher resting heart rate can seem to skew the numbers when plugged into the formula. However, factoring your heart rate reserve into the formula can help pinpoint a more accurate heart rate intensity taking into account whatever mitigating factors might affect your heart rate. The heart rate reserve factors in your resting heart rate. Upon waking, simply find your pulse either against your neck at the base of your jaw or at the inside of your wrist just at the base of the thumb and count the number of beats for a full minute. This is your resting heart rate. To add in your resting heart rate calculate the following: 220 minus your age give you your maximum heart rate.
      Subtract your resting heart rate from your maximum heart rate to calculate your heart rate reserve. Multiply your heart rate reserve by the percentage of training intensity to determine your ideal training heart rate. Factoring in the heart rate reserve makes the resulting number more specific to your current condition.