Karvonen Formula Calculator
Calculate target heart rate zones.
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To get the most out of your cardiovascular exercise, it helps to work out at the right intensity. The Karvonen formula is a classic and effective method for determining your target heart rate (THR) zones for training. Unlike simpler formulas that only use your age, the Karvonen formula incorporates your resting heart rate, providing a more personalized and accurate picture of your fitness level and training zones.
The Key Components
- Maximum Heart Rate (Max HR): The highest number of beats per minute your heart can pump under maximum stress. A simple, common estimate is
220 - Age. - Resting Heart Rate (RHR): The number of times your heart beats per minute while you are at complete rest. A lower RHR generally indicates better cardiovascular fitness. To find it, take your pulse for 60 seconds just after waking up in the morning before getting out of bed.
- Heart Rate Reserve (HRR): This is the difference between your Max HR and your RHR. It represents the "working range" of your heart rate.
HRR = Max HR - RHR.
The Karvonen Formula
The formula calculates your target heart rate for a specific intensity level (%):
Target Heart Rate = (HRR × % Intensity) + RHR
Understanding the Training Zones
This calculator uses the formula to find your beats per minute (bpm) for five standard training zones:
- Very Light (50-60%): Ideal for warm-ups, cool-downs, and active recovery.
- Light (60-70%): The "fat-burning" zone. Improves basic endurance and fat metabolism. You should be able to hold a conversation comfortably.
- Moderate (70-80%): The primary zone for improving cardiovascular fitness. You'll be breathing more heavily and can only speak in short sentences.
- Hard (80-90%): Improves your anaerobic threshold. Training here is intense, and you'll be breathing hard and unable to speak comfortably.
- Maximum (90-100%): For short, all-out efforts (interval training). Sustainable for only very brief periods.
By training in these different zones, you can target specific fitness goals, from building endurance to improving your top-end speed, making your workouts more efficient and effective.
Disclaimer: This calculator provides estimates. Consult a healthcare provider before starting a new exercise program. If you have any medical conditions, your doctor may recommend different target heart rate zones.
Enter values to see the results.
To get the most out of your cardiovascular exercise, it helps to work out at the right intensity. The Karvonen formula is a classic and effective method for determining your target heart rate (THR) zones for training. Unlike simpler formulas that only use your age, the Karvonen formula incorporates your resting heart rate, providing a more personalized and accurate picture of your fitness level and training zones.
The Key Components
- Maximum Heart Rate (Max HR): The highest number of beats per minute your heart can pump under maximum stress. A simple, common estimate is
220 - Age. - Resting Heart Rate (RHR): The number of times your heart beats per minute while you are at complete rest. A lower RHR generally indicates better cardiovascular fitness. To find it, take your pulse for 60 seconds just after waking up in the morning before getting out of bed.
- Heart Rate Reserve (HRR): This is the difference between your Max HR and your RHR. It represents the "working range" of your heart rate.
HRR = Max HR - RHR.
The Karvonen Formula
The formula calculates your target heart rate for a specific intensity level (%):
Target Heart Rate = (HRR × % Intensity) + RHR
Understanding the Training Zones
This calculator uses the formula to find your beats per minute (bpm) for five standard training zones:
- Very Light (50-60%): Ideal for warm-ups, cool-downs, and active recovery.
- Light (60-70%): The "fat-burning" zone. Improves basic endurance and fat metabolism. You should be able to hold a conversation comfortably.
- Moderate (70-80%): The primary zone for improving cardiovascular fitness. You'll be breathing more heavily and can only speak in short sentences.
- Hard (80-90%): Improves your anaerobic threshold. Training here is intense, and you'll be breathing hard and unable to speak comfortably.
- Maximum (90-100%): For short, all-out efforts (interval training). Sustainable for only very brief periods.
By training in these different zones, you can target specific fitness goals, from building endurance to improving your top-end speed, making your workouts more efficient and effective.
Disclaimer: This calculator provides estimates. Consult a healthcare provider before starting a new exercise program. If you have any medical conditions, your doctor may recommend different target heart rate zones.