Karvonen Formula
What is Karvonen Formula?
The Karvonen formula (also called the heart rate reserve method) was developed by Finnish physiologist Martti Karvonen. It produces more accurate training zones than the simpler percentage-of-max-HR method because it incorporates resting heart rate as a measure of baseline fitness. The formula: Target HR = Resting HR + (Intensity % × HRR), where HRR = Max HR - Resting HR. For rowing UT2 training at 55-75% intensity with max HR 190 and resting HR 50: Lower bound = 50 + (0.55 × 140) = 127 bpm. Upper bound = 50 + (0.75 × 140) = 155 bpm. The Karvonen method is the standard in rowing and is used by the majority of structured training programmes.
Formula
How Watta Uses Karvonen Formula
Watta implements the Karvonen formula in its heart rate zone calculations and the Cardiac Load component of the Effort Score algorithm. By providing your max HR and resting HR in your profile, Watta uses Karvonen-based zones for the most accurate effort scoring.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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