Karvonen Heart Rate Calculator
Find your target heart rate zone with the Karvonen formula, using your age and resting heart rate. Returns the 50 to 85 percent training range in beats per minute.
Calculator by Toolsloft ↗- Target zone
- 125 to 171 bpm
- Maximum heart rate
- 190 bpm
- Heart rate reserve
- 130 bpm
The Karvonen formula personalizes your training zone by factoring in resting heart rate, so a fit person with a low resting pulse gets a different range than someone the same age who is less conditioned. Enter your age and resting heart rate to see the aerobic zone that most coaches target.
How this is calculated
Maximum heart rate is estimated as 220 minus age. Heart rate reserve is the maximum minus your resting heart rate. A target heart rate is the reserve multiplied by an intensity percentage, then added back to the resting rate. This tool shows the common 50 to 85 percent aerobic range, following the method published by Karvonen.
How to use
- Measure your resting heart rate, ideally first thing in the morning.
- Enter your age and resting heart rate.
- Read the lower and upper bounds of your target training zone.
Examples
- Age 30, resting 60:
Zone 125 to 171 bpm (max 190) - Age 45, resting 70:
Zone 123 to 159 bpm (max 175)
FAQ
- Why use resting heart rate instead of just age?
- Heart rate reserve reflects your conditioning. Two people the same age can have very different resting rates, so the Karvonen method gives each a zone matched to their fitness.
- How do I measure resting heart rate?
- Count your pulse for a full minute right after waking, before getting up. A fitness tracker that logs overnight resting heart rate also works well.