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Ember Fitness | Online Coaching & Nutrition on Instagram: "Karvonen’s Formula (Target Heart Rate) Karvonen’s method uses your Heart Rate Reserve (HRR) to calculate personalized training intensities. Target Heart Rate = [(HRmax − HRrest) × intensity] + HRrest HRmax = 220 − age HRrest = your resting heart rate (measure after waking) Intensity = % effort (0.50 for 50%, 0.70 for 70%, etc.) Example for a 30-year-old (just to show how it works) Assume: • HRmax = 220 − 30 = 190 • HRrest = 60 bpm 60% in
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Ember Fitness | Online Coaching & Nutrition on Instagram: "Karvonen…
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Jules | Physical Therapist & Run Coach on Instagram: "HR zones 101 ↓ If you’ve ever tried calculating your HR zones, you’ve probably noticed something frustrating... Different methods can give you completely different zones. Let me break down the most common approaches: 1. Max HR Method (220 - age or similar formulas): - Zone 2 = 60-70% of max HR - Simple but often inaccurate - Doesn’t account for individual fitness levels 2. MAF Method (180 - age, then adjust): - Everything below MAF = “aerobic
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