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Karvonen Target Heart Rate Zone Calculator

THR = HRR × intensity% + RHR — heart rate reserve method.

Calculates target heart rate training zones using the Karvonen (heart rate reserve) method from maximum heart rate, resting heart rate, and intensity %.

Marcus Laurent By Marcus Laurent
Published Last reviewed 1 min read

Inputs

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

HRR = HR_max − HR_rest; THR = HRR × %intensity + HR_rest

In depth

Calculates target heart rate training zones using the Karvonen (heart rate reserve) method from maximum heart rate, resting heart rate, and intensity %.