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ort or energy
Example:
d decreases
build-up.
HR
max
uild-up
HR
rest
edwork
0
longer period
Minimun
erformance
se during the
he base, you
50% training intensity:
Target Heart Rate
= (HR
= (200 - 50) x 50% + 50
= 150 x 50% + 50
ecause both
= 75 + 50
dual. The
= 125 beats per minute
) is by an
ax
ss accurately,
f Sports
eart rate by
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
higher. E.g. 50% of Karvonen formula corresponds to the 60% of HR
axing minutes
(see the table).
Monitor to
Target heart rate
taking into
based on
ate, is an
HR
<35%
art rate you
35-59%
ates for
60-79%
e measured
80-89%
≥90%
ty] + HR
Adapted from Pollock and Wilmore (1990). Reference: Physiology of
rest
sport and exercise, p.524.
: 200 beats per minute
:
50 beats per minute
Resting Heart Rate
50
Heart Rate Reserve
- HR
) x 50% + HR
max
rest
rest
EXAMPLES OF INTERVAL TRAINING SESSIONS
the corresponding training intensity is
max
the Karvonen formula
max
<30%
30-49%
50-74%
75-84%
≥85%
22.1.1999, 08:41
Maximun Heart Rate
200
Reference: Precision Multisport
max
Classification
of intensity
Very light
Light
Moderate
Heavy
Very heavy
43
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