Karvonen Target Heart Rate Calculator
Use heart rate reserve (HRR) to dial in cardio training zones that account for both your age-based max heart rate and resting heart rate.
Enter Your Details
Measure resting heart rate first thing in the morning for accuracy.
Examples: 60 percent for easy recovery, 70 percent for tempo, 85 percent for threshold.
Results
Estimated Max Heart Rate
--
Heart Rate Reserve
--
Target Heart Rate
--
60 percent HRR
--
70 percent HRR
--
85 percent HRR
--
How the Karvonen Formula Works
Formula
Target HR = ((Max HR - Resting HR) x intensity) + Resting HR
Step-by-step
- Estimate your max heart rate (220 - age or Tanaka) and measure your resting heart rate.
- Subtract resting heart rate from max heart rate to get heart rate reserve (HRR).
- Multiply HRR by your target intensity, then add resting heart rate to get the training target.
Notes
Karvonen aligns training zones with your actual physiology by accounting for resting heart rate differences. Many athletes find it tracks perceived exertion better than percent of max heart rate alone.