Karvonen Heart Rate Zones Run
Each student calculates their training zones with the Karvonen formula from their resting heart rate, then checks while running whether they can stay in the chosen zone. Students practice pacing and lay the groundwork for planning a personal endurance program.
How to play
- Calculation (6 min): lie down for 2 minutes and take your resting pulse for 30 seconds; on the sheet, work out max heart rate (220 minus age), heart rate reserve, and the 60% and 75% targets.
- Explanation (2 min): the work happens on a 200-yard loop marked with cones; each student carries their sheet with a target zone.
- Block 1 (5 min): easy run aiming for 60%; on the whistle, take a 15-second pulse and record it.
- Block 2 (5 min): slightly faster run aiming for 75%; take and record the pulse again.
- Block 3 (5 min): each student picks a pace to stay in their zone and checks it twice; finish with 2 minutes of walking and a quick reflection on how close they got.
Rules
- Safety: anyone who feels dizzy or has chest pain stops and tells the teacher right away.
- Take the pulse at the wrist or neck without pressing hard.
- Pass on the outside of the loop.
- It's not a race: the winner is whoever lands closest to their zone.
Variations
Easier
Use the perceived exertion scale alongside the pulse and only two blocks.
Standard
Three 5-minute blocks with pulse checks and pace adjustments.
Harder
Use heart rate monitors or phones and switch zones every 2 minutes without looking at the reading.
Adaptations
- Limited mobility: do the blocks on a stationary bike, in a wheelchair, or walking.
- Deaf or hard-of-hearing students: a visual flag signal for each pulse check.
- Lower fitness: 50% and 65% zones and brisk-walking blocks.
Learning goals
- Calculate personal training zones using the Karvonen formula.
- Adjust running pace to stay in a target zone.
- Apply this data to designing a personal endurance plan.
Equipment for a class of 25
- worksheets: 25
- cones: 8
- stopwatch: 1
- pens: 25
Teacher tip
Bring calculators or allow phones for the math only. Many students miscount their pulse: practice the resting count twice before running.
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