Research Corner - Q&A Karvonen vs. 220–Age Heart Rate Training by Dr. Rob Orr | Date Released : 15 Jul 2005 0 comments Print Close Question: Has anyone looked into the benefits of the 220-age versus Karvonen method of heart rate training zones (i.e., training results from using both)? Answer: No true studies have been done to compare the benefits of both. This is probably due to the fact that there is no real need to determine the benefit of one over the other as metabolic gains are based on the exercise intensity that the formulas provide. As such, there are studies that compare the exercise intensities prescribed by the Karvonen formula versus those prescribed by using a percentage of the Predicted Maximal Heart Rate (%PMHR) method. Below is a table I devised from several sources and use as a comparative guide when determining exercise intensities. The table aligns %PMHR, the Karvonen formula, Metabolic Equivalent (METS) and the Rate of Perceived Exertion (RPE). Grading %PMHR %Karvonen METS REPS (1-10) Very light < 35 % < 30 % < 3.9 <1 Light 35-59% 30-49% 4.0–8 1–2 Moderate 60-79 % 50-74 % 8.1– 9.9 3-5 Heavy 80-89% 75-84 % 10-11.9 6–7 Very heavy 90+% 85+% 12+ 8-10 Table 1. Intensity comparisons. (Drawn from a compilation of Powers & Howley 1997,p.292; Wilmore & Costill 1994,p.524; deVries & Housh 1994,p.297; Fox, Bowers & Foss 1993,p.291; Howley & Franks 1992,p.165). Putting this into practice: 20 year old subject with a Resting Heart Rate of 50 bpm wanting to train at a heavy intensity. %PMHR (80%) (220 – age) x Training Intensity Percentage (220 – 20) x 80% 160 bpm Karvonen (75%) [(220 – age) – RHR] x Training Intensity percentage + RHR [(220 – 20) – 50] x 75% + 50 162.5 bpm A final point to consider is that the less fit the participant, the higher the training heart rate will be as the impact of RHR will be greater. Subject A: 20 year old with a Resting Heart Rate of 50 bpm wanting to train at a moderate intensity = a training heart rate of 155 bpm. Subject B: 20 year old with a Resting Heart Rate of 70 bpm wanting to train at a moderate intensity = a training heart rate of 161 bpm. With this in mind, close attention must be paid to the exercise intensity selected for the participant in regards to fitness levels. Alternatively, the more conservative %PMHR could be used (as shown below). Subject A/B: 20 year old with a Resting Heart Rate of either 50 or 70 bpm wanting to train at a moderate intensity (70%) = a training heart rate of 140 bpm. References: DeVreis, H.A., & Housh, T.J.,(1994). Physiology of exercise. Madison, Wisconsin: Brown and Benchmark. Fox, E.L., Bowers, R.W. & Foss, M.L., (1993). The Physiological Basis for Exercise and Sport 5th Edition. Madison, Wisconsin: Brown and Benchmark. Howley, E.T., & Franks,B.D., (1992). Health Fitness Instructor’s Handbook. Champaign, IL: Human Kinetics. Powers, S.K., & Howley, E.T., (1997). Exercise Physiology. Third Edition. Madison, Wisconsin: Brown and Benchmark. Wilmore, J.H. & Costill, D.L., (1994) Physiology of Sport and Exercise. Champaign, IL: Human Kinetics. Back to top About the author: Dr. Rob Orr Dr. Rob Orr joined the Australian Army in 1989 as an infantry soldier before transferring to the Defence Force Physical Training Instructor (PTI) stream. Serving for 10 years in this stream, Rob designed, developed, instructed and audited physical training programs and physical education courses for military personnel and fellow PTIs from both Australian and foreign defence forces. Rob subsequently transferred to the physiotherapy stream where his role included the clinical rehabilitation of defense members and project management of physical conditioning optimisation reviews. Serving as the Human Performance Officer for Special Operations before joining the team at Bond University in 2012, Rob continues to serve in the Army Reserve as a Human Performance Officer and as a sessional lecturer and consultant. Rob is also the co-chair of Tactical Strength and Conditioning (TSAC) – Australia. Rob’s fields of research include physical conditioning and injury prevention for military and protective services from the initial trainee to the elite warrior. Generally focussing on the tactical population, Rob is actively involved in research with the Australian and foreign defense forces, several police departments (both national and international), and firefighters. The results of Rob’s work and academic research have been published in newspapers, magazines and peer-reviewed journals and led to several health and safety awards. In addition, Dr. Orr serves as the section editor for the Australian Strength and Conditioning Journal – TSAC Section and the shadow editor for the National Strength and Conditioning Association (NSCA) TSAC Technical Report. Rob is regularly invited to deliver training workshops and present at conferences both nationally and internationally. Full Author Details Related content Content from Dr. Rob Orr Target Heart Rate Jason Karp | Articles Interval Training David Grant | Articles HR and Anaerobic Intervals Sally Edwards | Articles Group Power Classes Dr. Rob Orr | Articles Heart Rate and Rowing Sally Edwards | Articles Age Adjusted Max HR Sally Edwards | Articles Cardiovascular Drift Sally Edwards | Articles Missing Your Max? Sally Edwards | Articles Beta Blockers and Exercise Bob Seebohar | Articles Beta Blockers and Cardio Joshua Rubin | Articles How Fast Can the Heart Beat? 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