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Karvonen Heart Rate Zone Calculator

Target HR using heart-rate reserve (Karvonen).

Compute target training heart rate using the Karvonen formula: target = (HRmax − HRrest) · intensity + HRrest. Reports zones at 50%, 60%, 70%, 80%, and 90% of HR reserve.

Marcus Laurent By Marcus Laurent
Published Last reviewed 1 min read

Inputs

yr
bpm

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

Target HR = (HRmax − HRrest) · intensity + HRrest; HRmax ≈ 220 − age (default).

In depth

Compute target training heart rate using the Karvonen formula: target = (HRmax − HRrest) · intensity + HRrest. Reports zones at 50%, 60%, 70%, 80%, and 90% of HR reserve.