TRAINING

HEART RATE
Taking your pulse and figuring
your heart rate during workout
is the primary indicator in
establishing the intensity level
at which you and your heart is
working
 TRAINING
HEART RATE ZONE
(THRZ) (HRZ)

Taking your pulse and figuring

your heart rate during workout
is the primary indicator in
establishing the intensity level
at which you and your heart is
working
 KARVONEN METHOD

Is the one of the most effective methods used to

calculate your Training Heart Rate Zone
 INTENSITY LEVEL

High Fitness Level – 70 – 85 %

Average Fitness Level – 60 – 70 %

Beginner /Low Fitness Level – 50 – 60 %

STANDARD MAXIMUM
HEART RATE

220
 Karvonen Formula
M A X I M U M H E A RT R A T E ( M A X H R ) = 2 2 0 – AG E

T RA IN I N G H E A R T RA T E = M AX I M U M H E A R T
R A T E – R E S T I N G H E A R T R A T E ( R H R ) x I NT E NS I T Y +
R E S T I NG H E A R T I N G R A T E ( R H R )
 TRY ME!!!
Max HR = 220 – age
I am Levi, 33 years
old, my RHR is 75 Training Heart Rate = Max HR– RHR x Intensity + RHR
bpm, I am just new
to my exercise
Max HR = 220 – 33 = 187 bpm
program. Can you
help me find my
Training Heart Minimum Training Heart Rate
Rate? = 187 - 75 bpm = 112 bpm
= 112 x .50 (Min. Intensity) + 75 bpm
= 131 bpm
Maximum Training Heart Rate
= 187 – 75 bpm = 112 bpm
= 112 x .60 (Max. Intensity) + 75 bpm
= 142 bpm

Levi’s Training Heart Rate Zone is 131 – 142 bpm

 RATINGS OF PERCEIVED EXERTION
(RPE)

BORG SCALE
RPE Description
0 Nothing at all
0.5 Very, very light
1 Very light
2 light
3 Moderate
4 Somewhat vigorous
5-6 Vigorous
7-9 Very Vigorous
10 Very, very vigorous
Thanks for
Listening
^_^