Karvonen Heart Rate Zone Lab
Each student calculates their training zones with the Karvonen formula using their resting heart rate, then checks over three running blocks whether they can get into and stay in each zone. They learn to use heart rate to pace their effort.
How to play
- Everyone lies down for 2 minutes and takes their resting pulse for 30 seconds (times 2), or reads it from the monitor.
- Calculation (5 min): max HR = 208 − 0.7 × age; reserve = max − resting; zone = resting + reserve × 60, 70, or 80 percent. Record them on the card.
- Block 1 (4 min): easy jog around a cone loop trying to stay at 60 percent; when finished, take a 15-second pulse and compare it with the zone.
- Block 2 (4 min): same loop, aiming for 70 percent; each student adjusts pace based on the previous reading. Walk for 1 minute.
- Block 3 (4 min): 80 percent intensity, with a pulse check at 2 minutes to adjust on the fly.
- Wrap-up (5 min): in pairs, discuss which zone was hardest to hit and what effort level each zone feels like.
Rules
- Always take your pulse standing still and at the same spot (neck or wrist), without pressing too hard.
- Everyone runs at their own pace: no running in packs or racing.
- If you feel dizzy or have chest pain, stop and tell the teacher right away.
Variations
Easier
Work on only two zones (60 and 75 percent) with 3-minute blocks.
Standard
Three 4-minute blocks at the 60, 70, and 80 percent zones calculated with Karvonen.
Harder
Add a final 4-minute block alternating 1 minute at 85 percent and 1 minute at 65 percent by feel, then check with the heart rate monitor.
Adaptations
- Limited mobility: do the blocks pushing a wheelchair, on an arm ergometer, or with seated exercises using the same zones.
- Autism: provide a card with numbered steps and a set partner who reminds them when to check their pulse.
- Higher fitness level: work at 70, 80, and 85 percent.
Learning goals
- Calculate individualized training zones with the Karvonen formula.
- Adjust running pace to hit a target heart rate.
- Connect heart rate with perceived exertion.
Equipment for a class of 25
- cones: 10
- stopwatch: 1
- recording cards: 25
- heart rate monitors
Teacher tip
Bring worked examples for anyone stuck on the math. The formula is only an estimate: what matters is learning to adjust pace using the data.
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