Karvonen Formula
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Target Heart Rate = (Reserve Rate × %Intensity) +
resting HR
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Max HR
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203
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*If you
don't know your Max HR use 220-Age
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Resting HR
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54
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Reserve Rate
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149
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(Max HR-Resting HR)
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Fat Burning (50%-75% of Reserve + Rest HR)
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50%
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75%
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128.5
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166
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Endurance Training (75%-85% of Reserve + Rest HR)
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75%
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85%
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166
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181
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Aerobic Threshold (85%-90% of Reserve + Rest HR)
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85%
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90%
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181
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188
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Anaerobic
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189
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or higher
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Joe Friel Training Zones
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Zone
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*RPE
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Description
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6
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Very, Very Light
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Zone 1
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7
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8
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Zone 2
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9
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Very Light
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10
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11
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Fairly Light
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12
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Zone 3
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13
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Somewhat Hard
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14
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Zone 4
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15
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Hard
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16
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Zone 5a
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17
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Very Hard
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Zone 5b
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18
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19
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Very, Very Hard
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Zone 5c
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20
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*RPE=Rating of Perceived Exertion |
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Training Formula's/Bryan's Zones
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