How to use the Karvonen formula for running

 In the last article we talked about how to build an aerobic fitness program. 

    For this one we will deep dive on how to build a goal intensity. This requires a deeper understanding of the overall goal of the workout. Is the goal to go on a long, slow, distance run or to run at a high tempo training at race pace? Or in certain cases are we trying to vary between intensities?

    Why should you pay attention to intensity of aerobic training? Two reasons, one, we want to slowly increase the intensity over time in order to continue to adapt our bodies to training or in a laymen term: Gains. In order to get stronger, you continuously add weight to the bar to increase the intensity. Same with running. Two, on the long, slow distance days or recovery days we want to keep the intensity low to help recover from a higher intensity run or to prepare for a more intense run.

    With the prevalence of smart watches monitoring heart rate is easier than ever. Meaning you can actually do this and have it work. 

    Now the moment y'all (I may have a master's degree but still have southern roots) have been waiting for: The formula.

Are you excited? I bet you are. Nothing gets people fired up like a good formula.

    Ok, here it is:

Age predicted max heart rate (APMHR)=220-age

Heart rate reserve (HRR)=APMHR-Resting heart rate (RHR)

Target heart rate (TRR)=HRR x intensity + RHR

    Looking at the formula you may find that you are missing some variables. Age is self-explanatory, resting heart rate requires a little effort on your part. Find your pulse and set a six second timer. Count your pulse then multiply by ten. Thats your resting heart rate. Intensity is up to you. Do you want to stay within the 60%-70% intensity? or 70%-80%? pick something that fits into your aerobic plan. I'll take myself as an example.

Age=38

RHR=55

Intensity=50%-60%

Let's plug those into the formula

220-38=182

182-55=127

127*.50 and 127*.60=63.5 and 76.2

63.5+50=113.5

76.2+60=136.2

113.5+55=168.5

136.2+55=196.2

To maintain my 50%-60% my heart rate should be between 168.5 to 196.2. With the tenths place it is generally accepted to either round up or round down.

So, final number is 169-196 heart rate is the goal.

Keep in mind that the first stretch of the run it is going to be a challenge to hit the floor heart rate. Don't panic just keep running and your heart rate will catch up.