Step3: Assessment of Exercise Intensity

• Karvonen formula:

  • calculates hear rate reserve (HRR) and should use true maximum
  • step 1: calculate HRR
  • HR max - HR rest = HRR
  • step 2: calculate training heart rate (e.g. 40 to 70% of HRR)
  • 0.4 x (HR max - HR rest)
  • 0.7 x (HR max - HR rest)
  • step 3: add resting heart rate
  • 0.4 x (HR max - HR rest) + HR rest
  • 0.7 x (HR max - HR rest) + HR rest
• RPE - Borg Scale:

  • moderate intensity is 40 to 70% of HRR
  • in a 0 to 10 scale this is 2 to 4 RPE
  • in a 6 to 20 scale this is 11 to 14 RPE
• METs for different activities