The Karvonen Formula helps you calculate your target heart rate training zone.

Target Heart Rate (THR) is a

percentage of your maximum heart rate use for measuring, assessing, and evaluating fitness level goals.

Activity 2:
Note: be sure that you get your average resting heart rate within 3 days.

Compute the following:

               
   

  Minimum Training Range Maximum Training Range

  60% 80%  
  220 MAXIMUM TRAINING RANGE 220  
  - Age - Age  
       
  - RHR - RHR  
       
TRAINING
  x60% RANGE X80%  
       
  + RHR +RHR  
    SAFE RANGE    
  TARGET TRAINING RANGE  
   
   
   
   
   
               

Computation Example:
Computation of Target Training range of a 16 year old student with resting heart rate of 60bpm.

               
   

  Minimum Training Range Maximum Training Range

  60% 80%  
  220 MAXIMUM TRAINING RANGE 220  
  - 16 - 16  
    204   204  
- 60RH
  - 60 R  
  144   144  
TRAININ
  x60% G RANGE X80%  
  84.6   115.2  
  + 60 +60 RHR  
   144.6 SAFE RANGE   175.2  
  TARGET TRAINING RANGE  
   
   
   
   
   
               

References:

Nieman, D. (2011). Exercise testing and prescription: A health related approach (7th ed.).
New York, NY: McGraw-Hill.
Hoeger, W. K. & Hoeger, S. A. (2012). Principles and labs for fitness and wellness (11th ed.).
United States of America: Wadsworth Cengage Learning.

The sport and science report: Fitness training (n.d.).

Retrieved from http://www.topendsports.com/fitness/karvonen-formula.htm