Training Intensity Calculator

Training IntensityTarget Heart Rate Range
Light50-60% of MHR
Moderate60-70% of MHR
Vigorous70-85% of MHR
Maximum85-100% of MHR
Training Intensity Calculator

Training Intensity Calculator

Target Heart Rate:

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Understanding Training Intensity: The Karvonen Formula and its Application

When it comes to cardiovascular exercise, understanding and monitoring training intensity is essential for maximising the benefits of your workouts. The Karvonen formula, named after Finnish physiologist Martti Karvonen, provides a valuable tool for determining target heart rate (THR) based on an individual’s resting heart rate (RHR) and desired exercise intensity. By employing this formula, you can tailor your workouts to achieve optimal cardiovascular conditioning. In this article, we will explore the Karvonen formula, its significance, and how it can be applied to your training regimen.

Understanding the Karvonen Formula

The Karvonen formula takes into account an individual’s RHR, desired exercise intensity as a percentage of maximum heart rate (MHR), and calculates the target heart rate for effective cardiovascular training. The formula is as follows:

THR = ((MHR – RHR) × Exercise Intensity) + RHR

To calculate the MHR, the commonly used estimation is 220 minus the person’s age [1]. However, it is important to note that this estimation may not be accurate for everyone, as individual variations can exist.

Applying the Karvonen Formula

To illustrate the practical application of the Karvonen formula, let’s consider an example. Suppose a 30-year-old individual has an RHR of 70 beats per minute (bpm) and desires to exercise at an intensity of 70% of their MHR. The calculation would proceed as follows:

MHR = 220 – Age
MHR = 220 – 30
MHR = 190 bpm

THR = ((190 – 70) × 0.7) + 70
THR ≈ 161 bpm

In this example, the target heart rate for the individual during exercise would be approximately 161 bpm. By exercising within this range, one can effectively engage the cardiovascular system and enhance endurance.

ACSM Guidelines for Training Intensity

The American College of Sports Medicine (ACSM) provides guidelines for training intensity to promote cardiovascular fitness. These guidelines are based on the percentage of MHR and the corresponding exercise intensity.

1. Light Training:

Light training, performed at an intensity of 50-60% of maximum heart rate (MHR), offers several benefits. While it may not provide a highly challenging workout, light training serves as an excellent option for recovery days or for individuals who are new to exercise. Some benefits of light training include:

  • Active Recovery: Light training promotes active recovery by increasing blood flow to the muscles, aiding in the removal of metabolic waste products, and reducing muscle soreness.

  • Aerobic Base Development: Light training helps improve cardiovascular endurance by enhancing the efficiency of the aerobic energy system and increasing the body’s capacity to utilise oxygen.

  • Active Lifestyle Maintenance: Engaging in light training regularly helps maintain an active lifestyle, supports weight management, and improves overall well-being.

2. Moderate Training:

Moderate training falls within the 60-70% of MHR range and offers a step up in intensity from light training. The benefits of moderate training include:

  • Improved Cardiovascular Fitness: Moderate training stimulates the cardiovascular system, enhancing heart and lung function, and increasing the efficiency of oxygen delivery to the working muscles.

  • Fat Burning: Training at a moderate intensity can help promote fat utilisation as a fuel source, making it beneficial for individuals aiming to lose weight or manage body composition.

  • Increased Endurance: Regular moderate training sessions gradually build endurance, allowing individuals to exercise for longer durations without excessive fatigue.

3. Vigorous Training:

Vigorous training, performed at an intensity of 70-85% of MHR, provides a challenging workout that elicits numerous physiological adaptations. Some benefits of vigorous training include:

  • Enhanced Cardiovascular Capacity: Vigorous training significantly increases the heart’s stroke volume, cardiac output, and oxygen uptake, leading to improved cardiovascular capacity.

  • Increased Caloric Expenditure: The high intensity of vigorous training promotes a higher calorie burn both during and after the workout, making it effective for weight management.

  • Anaerobic Fitness Improvement: Vigorous training engages the anaerobic energy system, improving anaerobic fitness, power, and speed.

  • Hormonal Benefits: Intense exercise stimulates the release of endorphins, promoting a sense of wellbeing and potentially reducing stress levels.

4. Maximum Training:

Maximum training, performed at 85-100% of MHR, represents the highest level of exertion and is typically used for specialised training purposes. Benefits of maximum training include:

  • Anaerobic Power Development: Maximum training targets the anaerobic energy system, improving explosive power, speed, and high-intensity performance.

  • Increased VO2 Max: Training at maximum intensity helps maximise an individual’s maximal oxygen uptake (VO2 max), which is a key indicator of cardiovascular fitness and endurance capacity.

  • Performance Enhancement: Maximum training is crucial for athletes and individuals involved in sports or activities that require short bursts of intense effort, such as sprinting or high-intensity interval training (HIIT).

It’s important to note that while each training intensity level offers unique benefits, a well-rounded training programme should include a combination of light, moderate, and vigorous training to optimise overall fitness and performance. Additionally, individual fitness goals, health conditions, and training experience should be taken into consideration when selecting the appropriate training intensity.

It is important to note that the Karvonen formula allows for a more individualised approach by incorporating an individual’s RHR, making it a valuable tool for tailoring training intensity.


Understanding and monitoring training intensity is crucial for optimising cardiovascular fitness. The Karvonen formula provides a personalised approach to determining target heart rate during exercise. By incorporating an individual’s RHR and desired exercise intensity, the formula enables more accurate training intensity prescription.

Remember, before starting any exercise programme, it is advisable to consult with a healthcare professional or certified fitness trainer to ensure that the training intensity is appropriate for your specific health condition and fitness goals.


  1. Karvonen, M. J., Kentala, E., & Mustala, O. (1957). The effects of training on heart rate: a longitudinal study. Annals of medicine and experimental biology

  2. ACSM Guidelines for Training Intensity

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