What is the Karvonen formula?

The Karvonen formula calculates target heart rate using heart rate reserve (max HR - resting HR). It's more accurate than simply using a percentage of max HR because it considers your current fitness level.

How do I measure my resting heart rate?

The best way is to measure it upon waking, before getting out of bed. Place two fingers on your wrist or neck, count beats for 60 seconds. Repeat for 3 days and average the results.

What is a normal resting heart rate?

For adults, normal is between 60 and 100 BPM. Athletes may have between 40 and 60 BPM. A lower resting HR generally indicates better cardiovascular fitness.

What zone should I train in to burn fat?

The fat-burning zone is between 60% and 70% of your heart rate reserve. However, higher-intensity exercise burns more total calories in less time.

Is it dangerous to train in the maximum zone?

The maximum zone (90-100%) is only recommended for experienced athletes and for very short periods. For most people, training in the cardio or fat burn zones is safer and more effective.

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