Lose Weight - Target Heart Zone

There are so many different methods to calculate your Target Heart Zone. The Karvonen formula is the simplest method but is also very accurate. In this method three main elements are used to calculate Target Heart Zone; Age, Intensity and Resting Heart Rate.

The Karvonen formula has four steps:

1. 220 - age = Estimated maximum Heart Rate (HR)
2. Estimated maximum HR – resting HR = Heart Rate Reserve (HRR)
3. HRR x percentage (e.g. 70%) = percent of HRR
4. Percent of HRR + resting HR = target HR

The following shows an example of calculation for a begginer with age of 50 and resting HR of 80:
1. 220 - 50 = 170
2. 170 - 80 = 90
3. 90 * 50% = 45
4. 45 + 80 = 125

In order to obtain a range for your target Heart Rate (e.g. 70%-80%), you will need to repeat the calculation for a second percentage as well (e.g. 80%). Selecting the appropriate percentage is an arbitrary decision based on at least four factors:

1) Your risk factor and/or orthopedic limitation,
2) Your level of fitness,
3) Your goals, and
4) Your level of motivation.


For beginner individuals, the Heart Rate range of 40-50% is recommended.