Calculate Aerobic Heart Rate Range - Karvonen Formula

The Karvonen Forumla is a more accurate calculation of aerobic heart rate rand and measurement of intensity level vs. Borg's Rate of Perceive Exertion (RPE).

Calculate Maximum Heart Rate (MHR) = 220 minus your age

Simple Calculation of Aerobic Heart Rate Range = 220 minus your multiplied by .85 (85%) and .55 (55%). These numbers equal the aerobic heart range where you are using a fat burning biological energy system.

Example (age 40):  220 – 40 = 180 x .85 = 153

Example (age 40):  220 – 40 = 180 x .55 = 99

During a 6-second count, your number should be between 10 and 15.

Calculate Aerobic Heart Rate Range including Resting Heart Rate

Calculation = 220 minus age. Calculate your resting heart rate. Subtract your RHR from your MHR.  Multiply by .85 and .55, respectively, and re-add the RHR.

Example (age 40, RHR = 55):  220 – 40 = 180 - 55 x .85 + 55 = 161

Example (age 40, RHR = 55):  220 – 40 = 180 - 55 x .55 + 55 = 124

During a 6-second count, your number should be between 12 and 16.

Note: RHR 55 is a very fit individual. Notice how this person’s range is higher than the simple calculation.

Comments

[Dave "outside the range" Quigley]

Thanks for the aerobic heart rate range.. I'm curious about the impact (besides a heart attack) of pushing the heart rate up over the recommended aerobic rate during exercise. Dave