Hit Your Zone: Karvonen Prescription and Check
Each student uses a shared spreadsheet to calculate their training zones with the Karvonen formula, then tries to run three blocks at 60, 70 and 80 percent of their heart rate reserve. Comparing the plan with the measured numbers sharpens their ability to self-regulate intensity.
How to play
- Using the resting heart rate taken at the start of class and an estimated maximum (208 - 0.7 x age), each student enters their data in the shared spreadsheet, which calculates three target heart rates (6 min).
- Block 1: 4 minutes running around a cone course aiming for 60 percent, then a 15-second pulse check right after stopping (5 min).
- Block 2: 4 minutes aiming for 70 percent and another pulse check (5 min).
- Block 3: 4 minutes aiming for 80 percent and another pulse check (5 min).
- Everyone enters their three actual heart rates; the spreadsheet color-codes whether they hit the zone and the class links each zone to a Borg scale rating (9 min).
Rules
- Take your pulse within 10 seconds of stopping so the number is reliable.
- If you go over 90 percent or feel unwell, switch to walking.
- Everyone runs the course in the same direction.
- In the shared spreadsheet, students appear under a code, not their name.
Variations
Easier
Only two blocks, at 60 and 70 percent.
Standard
Three 4-minute blocks with a zone check.
Harder
Switch zones every 2 minutes without looking at a watch, then check with a heart rate monitor afterward.
Adaptations
- Wheelchair user: does the blocks pushing the chair, using the same zone calculation.
- Asthma or a heart condition with a doctor's note: works only up to 70 percent, with an inhaler on hand if they use one.
- Visual impairment: runs with a guide and uses a heart rate monitor with voice feedback.
Learning goals
- Calculate training zones with the Karvonen formula.
- Regulate running intensity to hit a target heart rate.
- Relate heart rate to perceived exertion.
Equipment for a class of 25
- tablets or phones: 7
- cones: 12
- worksheets: 28
Teacher tip
If you have heart rate monitors or sports watches, use them; otherwise manual pulse checks work. Lock the formulas in the spreadsheet so students only fill in the data cells.
PatioLab has "Hit Your Zone: Karvonen Prescription and Check" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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