health calculator

Karvonen Heart Rate Zone Calculator

Estimate target heart rate training zones using the Karvonen formula.

Formula Verified by Dr. Sarah Jenkins, PhD

Quick actions: Save inputs, view saved runs, print, share, or export results

Saved Runs

Inputs

Age (years)

Resting Heart Rate (BPM)bpm

Target Intensity (%)%

Results

Target HR (70%)

148 bpm

Max Heart Rate186 bpm

Heart Rate Reserve (HRR)126 bpm

Target Training Zones

Zone 1: Active Recovery (50-60%)123-136 bpm

Zone 2: Aerobic / Fat Burn (60-70%)136-148 bpm

Zone 3: Tempo / Endurance (70-80%)148-161 bpm

Zone 4: Anaerobic Threshold (80-90%)161-173 bpm

Zone 5: VO2 Max Intervals (90-100%)173-186 bpm

Bookmark this Karvonen HR Calculator

Save this page to review and adjust your target heart rate zones as your fitness and resting heart rate improve.

Formula

Karvonen Formula

Target HR = (Max HR - Resting HR) × Intensity% + Resting HR

Calculates specific target beats per minute adjusting for active resting heart rate benchmarks.

Step by step

How the calculation works

1Input your age and measured resting heart rate.
2Adjust the target training intensity level percentage.
3The calculator will compute your maximal heart rate and reserve margin.
4Observe your specific custom BPM ranges for all five cardiorespiratory training zones.

Example

Example Heart Rate Profile

A 30-year-old with a resting heart rate of 60 bpm aiming for a 70% intensity workout has a Max HR of 186 bpm, a Heart Rate Reserve of 126 bpm, and a target workout heart rate of 148 bpm.

Related guides

Learn more about this calculation

Guide

Heart Rate Zone Training: How to Use Intensity Zones Correctly

Learn how heart rate zones work, how to estimate target ranges, and how to use zone-based training with the right medical and practical caution.

Site Guide

How to Use Do The Calculation Calculators: A Practical Step-by-Step Guide

Learn the fastest reliable workflow for using Do The Calculation calculators, reading results, checking formulas, and using save, print, share, and export actions correctly.

Calculator

Pace Calculator

Evaluate running pace and speed.

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VO2 Max Calculator

Estimate aerobic physical capacity.

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Workout Planner

Plan training exercise volume.

Calculator

Calorie Calculator

Calculate daily metabolic limits.

Results

Target HR (70%)

148 bpm

Max Heart Rate186 bpm

Heart Rate Reserve (HRR)126 bpm

Target Training Zones

Zone 1: Active Recovery (50-60%)123-136 bpm

Zone 2: Aerobic / Fat Burn (60-70%)136-148 bpm

Zone 3: Tempo / Endurance (70-80%)148-161 bpm

Zone 4: Anaerobic Threshold (80-90%)161-173 bpm

Zone 5: VO2 Max Intervals (90-100%)173-186 bpm

How to understand and use this calculator

Why the Karvonen Formula is Superior to Standard Heart Rate Zones

Standard heart rate zone formulas (like the simple $220 - \text{age}$) assume everyone of the same age has the same cardiovascular baseline. The Karvonen Formula is superior because it factors in your Resting Heart Rate, using Heart Rate Reserve (HRR) to customize training zones.

HRR represents the true range of your heart's operational capacity. Tracking your heart rate zones helps you program aerobic base development (Zone 2) or anaerobic threshold work, and pairs with our pace calculator and workout planner.

The Mathematics of the Karvonen Equation

First, the calculator estimates your maximal heart rate ($HR_{\text{max}}$) using the validated Gellish formula:

$$HR_{\text{max}} = 207 - 0.7 \times \text{age}$$

Next, we calculate Heart Rate Reserve (HRR) by subtracting your resting heart rate ($HR_{\text{rest}}$) from max heart rate:

$$\text{HRR} = HR_{\text{max}} - HR_{\text{rest}}$$

Finally, the target heart rate ($HR_{\text{target}}$) for any intensity percentage ($I$) is calculated as:

$$HR_{\text{target}} = (\text{HRR} \times I) + HR_{\text{rest}}$$

For example, at 70% intensity: $HR_{\text{target}} = (\text{HRR} \times 0.70) + HR_{\text{rest}}$.

The Five Cardiovascular Training Zones

The Karvonen formula divides aerobic work into five progressive zones:

* Zone 1 (50-60% Intensity): Active recovery and warm-up.

* Zone 2 (60-70% Intensity): Aerobic base building. Maximizes fat oxidation and mitochondrial density.

* Zone 3 (70-80% Intensity): Tempo/aerobic endurance. Builds stamina and cardiorespiratory power.

* Zone 4 (80-90% Intensity): Anaerobic threshold. Improves lactate tolerance and maximal running velocity.

* Zone 5 (90-100% Intensity): VO2 Max intervals. Enhances absolute cardiac output and stroke volume.

Frequently Asked Questions

What is Heart Rate Reserve (HRR)?+

HRR is the difference between your maximum heart rate and your resting heart rate. It represents your heart's working capacity.

Why does the Karvonen formula include resting heart rate?+

Including resting heart rate ensures the training zones adjust to your individual cardiovascular fitness. A fitter person with a lower resting heart rate will have different target zones than an untrained peer.

What is Zone 2 training?+

Zone 2 training (60-70% intensity) is low-intensity cardiovascular exercise that builds aerobic capacity, increases mitochondrial density, and optimizes fat oxidation.

How is Max Heart Rate calculated here?+

We use the Gellish formula: Max HR = 207 - (0.7 * Age), which is clinically shown to be more accurate than the traditional 220 - Age equation.

How do I accurately measure my resting heart rate?+

Measure it first thing in the morning, immediately after waking up while still lying in bed, using a heart rate monitor or counting your pulse for 60 seconds.

Can I use these heart rate zones for cycling?+

Yes. The zones apply to cardiorespiratory exercise, though cycling max heart rate is often 5-10 beats lower than running max heart rate.

What is the anaerobic threshold?+

The anaerobic threshold (Zone 4) is the intensity at which lactic acid begins to accumulate in the bloodstream faster than it can be cleared.

Why do fit people have lower resting heart rates?+

Consistent cardiovascular exercise strengthens the heart muscle, allowing it to pump more blood per contraction (higher stroke volume), which reduces the number of beats needed.

Can I calculate these zones without a heart rate monitor?+

You can use the Rated Perceived Exertion (RPE) scale, but a heart rate monitor is required for precise tracking.

What is Zone 5 training used for?+

Zone 5 training (90-100% intensity) consists of short, high-intensity intervals designed to improve VO2 Max, stroke volume, and anaerobic capacity.

How to understand and use this calculator

Why the Karvonen Formula is Superior to Standard Heart Rate Zones

The Mathematics of the Karvonen Equation

First, the calculator estimates your maximal heart rate ($HR_{\text{max}}$) using the validated Gellish formula:

$$HR_{\text{max}} = 207 - 0.7 \times \text{age}$$

Next, we calculate Heart Rate Reserve (HRR) by subtracting your resting heart rate ($HR_{\text{rest}}$) from max heart rate:

$$\text{HRR} = HR_{\text{max}} - HR_{\text{rest}}$$

Finally, the target heart rate ($HR_{\text{target}}$) for any intensity percentage ($I$) is calculated as:

$$HR_{\text{target}} = (\text{HRR} \times I) + HR_{\text{rest}}$$

For example, at 70% intensity: $HR_{\text{target}} = (\text{HRR} \times 0.70) + HR_{\text{rest}}$.

The Five Cardiovascular Training Zones

The Karvonen formula divides aerobic work into five progressive zones:

* Zone 1 (50-60% Intensity): Active recovery and warm-up.

* Zone 2 (60-70% Intensity): Aerobic base building. Maximizes fat oxidation and mitochondrial density.

* Zone 3 (70-80% Intensity): Tempo/aerobic endurance. Builds stamina and cardiorespiratory power.

* Zone 4 (80-90% Intensity): Anaerobic threshold. Improves lactate tolerance and maximal running velocity.

* Zone 5 (90-100% Intensity): VO2 Max intervals. Enhances absolute cardiac output and stroke volume.

Frequently Asked Questions

What is Heart Rate Reserve (HRR)?+

HRR is the difference between your maximum heart rate and your resting heart rate. It represents your heart's working capacity.

Why does the Karvonen formula include resting heart rate?+

What is Zone 2 training?+

Zone 2 training (60-70% intensity) is low-intensity cardiovascular exercise that builds aerobic capacity, increases mitochondrial density, and optimizes fat oxidation.

How is Max Heart Rate calculated here?+

We use the Gellish formula: Max HR = 207 - (0.7 * Age), which is clinically shown to be more accurate than the traditional 220 - Age equation.

How do I accurately measure my resting heart rate?+

Measure it first thing in the morning, immediately after waking up while still lying in bed, using a heart rate monitor or counting your pulse for 60 seconds.

Can I use these heart rate zones for cycling?+

Yes. The zones apply to cardiorespiratory exercise, though cycling max heart rate is often 5-10 beats lower than running max heart rate.

What is the anaerobic threshold?+

The anaerobic threshold (Zone 4) is the intensity at which lactic acid begins to accumulate in the bloodstream faster than it can be cleared.

Why do fit people have lower resting heart rates?+

Consistent cardiovascular exercise strengthens the heart muscle, allowing it to pump more blood per contraction (higher stroke volume), which reduces the number of beats needed.

Can I calculate these zones without a heart rate monitor?+

You can use the Rated Perceived Exertion (RPE) scale, but a heart rate monitor is required for precise tracking.

What is Zone 5 training used for?+

Zone 5 training (90-100% intensity) consists of short, high-intensity intervals designed to improve VO2 Max, stroke volume, and anaerobic capacity.

Karvonen Heart Rate Zone Calculator

Inputs

Results

Target Training Zones

Bookmark this Karvonen HR Calculator

Karvonen Formula

How the calculation works

Example Heart Rate Profile

Learn more about this calculation

Heart Rate Zone Training: How to Use Intensity Zones Correctly

How to Use Do The Calculation Calculators: A Practical Step-by-Step Guide

Pace Calculator

VO2 Max Calculator

Workout Planner

Calorie Calculator

Karvonen Heart Rate Zone Calculator

Inputs

Results

Target Training Zones

Bookmark this Karvonen HR Calculator

Key output metrics

Training zones lower thresholds

How to understand and use this calculator

Why the Karvonen Formula is Superior to Standard Heart Rate Zones

The Mathematics of the Karvonen Equation

The Five Cardiovascular Training Zones

Frequently Asked Questions

Karvonen Formula

How the calculation works

Example Heart Rate Profile

Learn more about this calculation

Heart Rate Zone Training: How to Use Intensity Zones Correctly

How to Use Do The Calculation Calculators: A Practical Step-by-Step Guide

Pace Calculator

VO2 Max Calculator

Workout Planner

Calorie Calculator

Key output metrics

Training zones lower thresholds

How to understand and use this calculator

Why the Karvonen Formula is Superior to Standard Heart Rate Zones

The Mathematics of the Karvonen Equation

The Five Cardiovascular Training Zones

Frequently Asked Questions