Karvonen Heart Rate Zone Calculator
Training zones using heart rate reserve.
Enter your values
ⓘ Live results
Results
- Max heart rate (est.)
- 185 bpm
- Zone 1 (50-60%)
- 124-136 bpm
- Zone 2 (60-70%)
- 136-148 bpm
- Zone 3 (70-80%)
- 148-160 bpm
- Zone 4 (80-90%)
- 160-173 bpm
- Zone 5 (90-100%)
- 173-185 bpm
Quick answer
The Karvonen method sets zones from heart rate reserve (max minus resting HR), giving more personalised zones than max-HR percentage alone.
target HR = ((max HR - resting HR) x %intensity) + resting HR
How to use the Karvonen Heart Rate Zone Calculator
- 1Enter your age (to estimate max HR as 220 minus age) and your resting heart rate measured first thing in the morning.
- 2The Karvonen method accounts for individual fitness via resting HR, unlike simple max-HR percentage zones.
- 3220-minus-age is only an estimate — a lab or field max-HR test gives a more accurate number.
Worked example
Using the values the calculator loads with:
Inputs
- Age35 years
- Resting heart rate62 bpm
Results
- Max heart rate (est.)185 bpm
- Zone 1 (50-60%)124-136 bpm
- Zone 2 (60-70%)136-148 bpm
- Zone 3 (70-80%)148-160 bpm
- Zone 4 (80-90%)160-173 bpm
- Zone 5 (90-100%)173-185 bpm
Frequently asked questions
Why use heart rate reserve instead of max HR percentage?
It accounts for individual cardiovascular fitness, since a fitter person has a lower resting HR and thus different training zones at the same relative intensity.
How do I measure resting heart rate?
Check your pulse first thing in the morning, before getting out of bed, for the most accurate baseline.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.