70%
Your Target Heart Rate is
151
at 70% Intensity

Heart Rate Training Zones

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Zone 1 (50-60%)Recovery & Warm-up
--
Zone 2 (60-70%)Fat Burning & Endurance
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Zone 3 (70-80%)Aerobic Fitness
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Zone 4 (80-90%)Anaerobic Threshold
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Zone 5 (90-100%)Peak Performance

The Karvonen formula gives a target heart rate for training. It uses your age and resting heart rate. It then applies the exercise intensity you choose. This helps set a safe, effective training pace.

What you need

  • Age (years)
  • Resting heart rate (bpm) — measure sitting, relaxed
  • Exercise intensity (percent) — for example 50% to 85%

The formula

Step 1 — estimate maximum heart rate (HRmax):

HRmax = 220 − age.

Step 2 — heart rate reserve (HRR):

HRR = HRmax − resting heart rate.

Step 3 — target heart rate at chosen intensity:

Target HR = resting heart rate + (intensity × HRR).

Example calculation (age 30, resting HR 60, 70% intensity)

  • HRmax = 220 − 30 = 190 bpm.
  • HRR = 190 − 60 = 130 bpm.
  • Target HR at 70% = 60 + (0.70 × 130) = 60 + 91 = 151 bpm.

Typical training range (same example)

Using common intensity limits gives a target range:

  • Lower (50%): 60 + (0.50 × 130) = 60 + 65 = 125 bpm.
  • Upper (85%): 60 + (0.85 × 130) = 60 + 110.5 = 170.5 → ~171 bpm.

How to use the result

  • Use the target to guide steady-state cardio and interval training.
  • Measure pulse during exercise for feedback.
  • Start near the lower end if you are new to training.

Notes and safety

  • The Karvonen formula is an estimate. Individual HRmax can vary.
  • Medications, health conditions, and fitness level change heart rate responses.
  • If you have heart disease, high blood pressure, or take beta blockers, talk to a doctor before using target zones.
  • Check how you feel during exercise. Stop and seek advice if you feel dizzy, short of breath, or unwell.

Quick steps to measure resting heart rate

  1. Sit quietly for five minutes.
  2. Find your pulse at the wrist or neck.
  3. Count beats for 60 seconds. That is your resting heart rate in bpm.

Frequently Asked Questions

Is Karvonen better than simply using a percent of HRmax?

Karvonen uses resting heart rate. This personalises the target. It often gives a more accurate training zone than using HRmax percent alone.

What intensity should I choose?

Beginners: 50–60%. Moderate training: 60–75%. Higher intensity: 75–85% or more for intervals. Choose based on fitness and goals.

Can medications change the target heart rate?

Yes. Drugs like beta blockers lower heart rate. If you take medicine that affects heart rate, consult a clinician before using the zones.

How often should I recalculate?

Recalculate if your resting heart rate or age group changes, or after significant shifts in fitness. Often people check every few months.