Karvonen Formula

By the Watta Team · Updated

Karvonen Formula: The Karvonen formula calculates personalised heart rate training zones using heart rate reserve: Target HR = Resting HR + (Intensity % × (Max HR - Resting HR)).

What is Karvonen Formula?

The Karvonen formula (also called the heart rate reserve method) was developed by Finnish physiologist Martti Karvonen. It produces more accurate training zones than the simpler percentage-of-max-HR method because it incorporates resting heart rate as a measure of baseline fitness. The formula: Target HR = Resting HR + (Intensity % × HRR), where HRR = Max HR - Resting HR. For rowing UT2 training at 60–70% of reserve with max HR 190 and resting HR 50: lower bound = 50 + (0.6 × 140), upper bound = 50 + (0.7 × 140), giving 134–148 bpm. The Karvonen method is the standard in rowing and is used by the majority of structured training programmes.

Formula

Target HR = Resting HR + (Intensity % × (Max HR − Resting HR))

How Watta Uses Karvonen Formula

Watta implements the Karvonen formula in its heart rate zone calculations and the Cardiac Load component of the Effort Score algorithm. By providing your max HR and resting HR in your profile, Watta uses Karvonen-based zones for the most accurate effort scoring.

Further Reading

Frequently Asked Questions

How do I use the Karvonen formula?
Step 1: Find your max HR (test or estimate with 220 - age). Step 2: Measure resting HR (morning average). Step 3: Calculate HRR = max - resting. Step 4: For each zone, multiply HRR by the zone percentage and add resting HR.
Is 220 minus age accurate for max HR?
It is a rough estimate that can be off by 10-15 bpm for individuals. For accurate results, determine your max HR through a graded exercise test or hard 2K erg test. The formula is a population average, not an individual prediction.
Why do rowing programmes use Karvonen over simple percentages?
Because it accounts for individual fitness via resting HR. A fit athlete with resting HR of 45 and an unfit person with resting HR of 75 would get the same zones using % of max HR, but very different (and more appropriate) zones using Karvonen.

Related Content

Heart Rate Reserve (HRR)Heart rate reserve is the difference between maximum heart rate and resting heart rate, used in the Karvonen formula to calculate personalised training zones for rowing.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Aerobic ThresholdThe aerobic threshold is the exercise intensity where lactate begins to rise above resting levels, typically around 55-70% of VO2 max in trained rowers.Maximum Heart RateMaximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve during all-out exercise, used as the ceiling for calculating training zones.Effort ScoreThe Effort Score is Watta's proprietary 0-100 metric that quantifies the total physiological effort of a rowing workout by combining cardiac load, work output, pacing, and economy.Heart Rate Training ZonesHeart rate training zones divide your heart rate range into intensity bands (typically 5 zones), each targeting different energy systems and physiological adaptations for rowing training.HR Zone CalculatorHeart Rate Training for RowingFor RowersFor Competitive Rowers
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