❤️ Karvonen Formula Calculator
Use the Karvonen formula to find your personalized target heart rate zone for exercise, based on your age, resting heart rate, and desired training intensity.
What the Karvonen formula does
The Karvonen formula calculates a personalized target heart rate zone for exercise by factoring in your resting heart rate, not just your age. This generally gives a more individualized training zone than simple age-based percentage methods.
How this calculator works
Enter your age, resting heart rate, and the lower and upper exercise intensity percentages you want to target (50-85% is a common moderate-to-vigorous range). The calculator estimates your maximum heart rate as 220 minus your age, subtracts your resting heart rate to get your ‘heart rate reserve’, then multiplies that reserve by each intensity percentage and adds your resting heart rate back in to get your target zone.
The 220-minus-age formula for maximum heart rate is a population average and can vary meaningfully between individuals. This tool is for general fitness planning and educational purposes only and is not a substitute for professional medical or coaching advice, particularly if you have a heart condition.