Target Heart Rate Calculator (Karvonen)
Target heart-rate zones give you a reference for keeping your training intensity under control.
The Karvonen formula factors in your resting heart rate to calculate personalized training zones.
How Are Target Heart Rate Zones Calculated?
Unlike simple age-only percentage methods, the Karvonen formula also factors in your resting heart rate to calculate zones personalized to you. First, your estimated maximum heart rate (220 − age) is calculated; your resting heart rate is subtracted from this to get your heart-rate reserve (HRR). For each target intensity percentage, that percentage of your HRR is added back to your resting heart rate to get your target heart rate. Lower-intensity zones (50-60%) are often used for general fitness and recovery, moderate zones (60-70%) for fat burning, and higher zones (70-90%) for aerobic capacity and performance development. Which zone is right for you depends on your goals and current fitness level.
Frequently Asked Questions
How do I measure my resting heart rate?
Measure it for one minute right after waking, before getting out of bed, using your wrist or neck pulse.
Is the Karvonen formula suitable for everyone?
It offers a practical reference for generally healthy adults; if you have a chronic health condition or are new to exercise, it's recommended to consult a health professional when setting your target zones.
You may also find our Sports Injury Rehabilitation service useful.
You may want to use this alongside our Maximum Heart Rate Calculator.
This tool is for general information and awareness only; it does not constitute medical advice, diagnosis or treatment recommendations. Results may deviate from true values due to measurement error and the general assumptions built into the underlying formula.
These tools offer a general idea; for an assessment specific to your situation, feel free to contact us.