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Year 10
Edexcel

Thresholds of training and the Karvonen formula

I can calculate and apply the different training zones based on maximum heart rate.

icon-background-square
New
New
Year 10
Edexcel

Thresholds of training and the Karvonen formula

I can calculate and apply the different training zones based on maximum heart rate.

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Lesson details

Key learning points

  1. Maximum heart rate is calculated as 220 minus age.
  2. Karnoven formula is the mathematical formula that helps you determine your target heart rate training zone.
  3. The aerobic training zone is 60-80% of maximum heart rate.
  4. The anaerobic training zone is 80-90% of maximum heart rate.

Keywords

  • Maximum heart rate (MaxHR) - calculated by 220 - age

  • Aerobic training zone - calculated at 60-80% maximum heart rate to allow the aerobic system to be trained

  • Anaerobic training zone - calculated at 80-90% maximum heart rate to allow the anaerobic system to be trained

  • Karnoven formula - mathematical formula that helps you determine your target heart rate training zone

Common misconception

Training at the highest intensity is the best way to see results.

A balanced and accurate approach to training intensity using approximate zones is necessary to optimise fitness, recovery and avoid injury.


To help you plan your year 10 physical education lesson on: Thresholds of training and the Karvonen formula, download all teaching resources for free and adapt to suit your pupils' needs...

Use plenty of scenerios of individuals at different ages with different fitness needs to provide ample opportunity for students to complete calculations and justify their choice of training thresholds.
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Licence

This content is © Oak National Academy Limited (2025), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).

Lesson video

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6 Questions

Q1.
The 'F' in FITT represents?
Frequent
Correct answer: Frequency
Following
Flexibility
Q2.
"I chose weight training to develop strength". Which FITT principle has been described?
Frequency
Intensity
Time
Correct answer: Type
Q3.
Which of the following are methods to record heart rate?
Correct answer: heart rate monitor
Correct answer: smart watch
tape measure
spirometer
Q4.
Which of the following is a standardised test of strength?
vertical jump
one minute sit up
Correct answer: grip dynamometer
one minute press up
Q5.
Aerobic is exercise in the presence of...
Correct Answer: oxygen, O2
Q6.
Exercising in the absence of oxygen is known as ...
Correct Answer: anaerobic

6 Questions

Q1.
Maximum heart is calculated as minus age.
200
205
210
Correct answer: 220
Q2.
Which is the correct maximum heart rate for a 17 year old?
201 bpm
Correct answer: 203 bpm
205 bpm
207 bpm
Q3.
Which is correct for the aerobic training zone?
An image in a quiz
50 - 70% of maximum heart rate
70 - 80% of maximum heart rate
Correct answer: 60 - 80% of maximum heart rate
80 - 90% of maximum heart rate
Q4.
Match the training zones.
Correct Answer:lower aerobic training zone,60% of maximum heart rate
tick

60% of maximum heart rate

Correct Answer:upper aerobic training zone,80% of maximum heart rate
tick

80% of maximum heart rate

Correct Answer:upper anaerobic training zone,90% of maximum heart rate
tick

90% of maximum heart rate

Q5.
The Karvonen formula is x (60-80%) = aerobic training zone
Correct Answer: MaxHR, maximum heart rate, max heart rate
Q6.
For an athlete who is 16. Which is correct for training in the anaerobic zone?
122 - 163 bpm
145 - 163 bpm
163 - 196 bpm
Correct answer: 163 - 184 bpm
Q3 iiinuthiii/Shutterstock.com