The Karvonen Formula and Training Zones

Training in the right zone

Train too gently and you make little progress; train too hard and you risk overtraining. To work at the right intensity, athletes use their heart rate. This module uses the Karvonen formula to find your maximum heart rate and then the aerobic and anaerobic training zones that match a training goal.

The language of training zones

Four ideas run through this module:

Work out a training zone

Put the steps of the Karvonen method into the right order.

• Take the person's age
• Work out maximum heart rate as 220 minus the age
• Choose the percentages for the zone you want
• Multiply maximum heart rate by each percentage
• Read off the lower and upper heart rates of the zone

Find the maximum heart rate

A person is 20 years old. Using the Karvonen formula, maximum heart rate = 220 - age. What is their maximum heart rate, in beats per minute?

Always name the formula

When a question asks you to show your working for a training zone, name the method: it is the Karvonen formula. This exam board gives credit for naming it. State "using the Karvonen formula", then show maximum heart rate = 220 - age, and multiply by the zone percentages. The boundary where one zone becomes the next is a threshold of training.

Find the aerobic lower limit

The 20-year-old has a maximum heart rate of 200 bpm. The aerobic zone starts at 60% of maximum heart rate. What is the lower limit of their aerobic zone, in beats per minute?

Aerobic and anaerobic zones

Both zones are worked out from maximum heart rate, but they suit different training. The threshold between them is about 80%.

Which zone for endurance?

A marathon runner wants to build endurance at a steady, sustainable pace. Which training zone should they aim for?

• The aerobic training zone
• The anaerobic training zone
• Above the maximum heart rate
• Below fifty percent of maximum heart rate

Training zone terms

The formula in words

The _____ formula works out training zones. First find the maximum heart rate as 220 minus your _____. The _____ training zone is 60% to 80% of this, and the _____ zone is 80% to 90%. Heart rate is measured in beats per _____.

Which two are true?

Select the TWO true statements about the Karvonen formula and training zones.

• The aerobic zone is 60% to 80% of maximum heart rate
• Maximum heart rate is worked out as 220 minus your age
• The anaerobic zone is below 50% of maximum heart rate
• A younger person always has a lower maximum heart rate

Heart rate and training zones

Tap the TWO statements that are TRUE.

• The Karvonen formula finds maximum heart rate as 220 minus your age.
• The aerobic training zone is 60% to 80% of maximum heart rate.
• The anaerobic zone is a lower intensity than the aerobic zone.
• An older person has a higher maximum heart rate than a younger one.
• Heart rate is measured in metres per second.

Choose the training zone

Match each athlete and situation to the right decision.

• A 20-year-old, with a maximum heart rate of 200 bpm, wants steady endurance training. Which heart-rate range should they aim for?
• A sprinter wants short, high-intensity efforts. Which zone fits?
• In the exam you must show your working for a training zone. What should you do?

Show the Karvonen working

A 40-year-old wants to train in their aerobic zone. Explain, step by step, how to work out their aerobic training zone in beats per minute. Name the formula and show each calculation.

• Name the method you are using: the Karvonen formula
• Work out maximum heart rate as 220 minus 40
• Multiply the maximum heart rate by 60% for the lower limit
• Multiply by 80% for the upper limit and state the aerobic zone in bpm