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Minimun Heart Rate Reserve
0 50 200
Resting Heart Rate Maximun Heart Rate
Example:
HR
max
: 200 beats per minute
HR
rest
: 50 beats per minute
Reference: Precision Multisport
50% training intensity:
Target Heart Rate
= (HR
max
- HR
rest
) x 50% + HR
rest
= (200 - 50) x 50% + 50
= 150 x 50% + 50
= 75 + 50
= 125 beats per minute
EXAMPLES OF INTERVAL TRAINING SESSIONS
Training intensity in the following example exercise sessions refers to
the Karvonen formula calculation. If the target heart rate is calculated
as a percentage based on HR
max
the corresponding training intensity is
higher. E.g. 50% of Karvonen formula corresponds to the 60% of HR
max
(see the table).
Target heart rate Classification
based on of intensity
HR
max
the Karvonen formula
<35% <30% Very light
35-59% 30-49% Light
60-79% 50-74% Moderate
80-89% 75-84% Heavy
≥90% ≥85% Very heavy
Adapted from Pollock and Wilmore (1990). Reference: Physiology of
sport and exercise, p.524.