An example calculation using the Standard Method for a 40 year old for a desired aerobic intensity of 75%
would be:
Standard Target HR = %Intensity/100 x (Maximum HR)
= 0.75 x (220 - 40)
= 135An example calculation using the Karvonen Method for a 40 year old with a resting heart rate of 50 bpm
for a desired aerobic intensity of 75% would be:
Karvonen Target HR = %intensity/100 x (Maximum HR - Resting HR) + Resting HR
= 0.75 x (220 - 40 - 50) + 50
= 147Heart Rate Reserve
The Heart Rate Reserve is used to calculate the Karvonen Method.
Heart Rate Reserve (HRR) = Maximum Heart Rate (MHR) – Resting Heart Rate (RHR)
MET
The standard metabolic equivalent, or MET, level. This unit is used to estimate the amount of oxygen
used by the body during physical activity.
1 MET = the energy (oxygen) used by the body as you sit quietly, perhaps while talking on the phone or
reading a book. The harder your body works during the activity, the higher the MET.
Any activity that burns 3 to 6 METs is considered moderate-intensity physical activity. Any activity that
burns > 6 METs is considered vigorous-intensity physical activity.