Target Heart Rate (Karvonen) Calculator
Estimate personalised training zones with the Karvonen method by combining age, resting heart rate, and desired intensity.
Not medical advice; seek professional guidance for training plans.
Examples
- Age 30, resting 60 bpm at 70% ⇒ Target heart rate 151 bpm | Zone 125–171 bpm
- Age 45, resting 55 bpm at 60% (custom max 180) ⇒ Target heart rate 130 bpm | Zone 118–161 bpm
FAQ
What is the Karvonen formula?
It multiplies your heart rate reserve (max minus resting) by the workout intensity and adds back resting heart rate to personalise zones.
Why include resting heart rate?
Resting heart rate reflects conditioning; a lower resting value usually means you can train with less strain at the same pace.
What intensity should I use?
Steady-state cardio often targets 60–75% while intervals go up to 85%; start lower if you are new to structured training.
Is this accurate for everyone?
It is an estimate; check with a healthcare professional if you have heart conditions or are starting a new program.
Additional Information
- Heart rate reserve equals maximum heart rate minus resting heart rate, matching the Karvonen approach.
- Default maximum heart rate uses 220 − age but you can override it with lab-tested or wearables data.
- Results show both the exact target bpm and the common 50–85% aerobic zone for context.