Karvonen Heart Rate Calculator
Find your target heart rate training zones using the Karvonen method from resting and max heart rate, free in your browser.
Enter Values
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How to use this calculator
- Enter your age, resting heart rate and intensity.
- Press Calculate.
How it works
Target heart rate = ((220 − age) − resting) × intensity% + resting. It uses your heart-rate reserve for more personalised zones.
Worked example
Age 40, resting 60, 70%. = 144 bpm.
Common mistakes
- Forgetting to subtract resting heart rate — Karvonen uses heart-rate reserve, not a flat percentage of max.
- Using a guessed resting rate — measure it first thing in the morning before getting up for an accurate figure.
Frequently asked questions
Why is the Karvonen method better than %max?
It factors in your resting heart rate, a marker of fitness, so the zones are personalised rather than based on age alone.
How do I measure resting heart rate?
Take your pulse for a full minute right after waking, before sitting up or drinking coffee, ideally averaged over a few mornings.
Why does it use resting heart rate?
The Karvonen method bases zones on your heart-rate reserve (max minus resting), which personalises them better than a flat percentage of max heart rate.
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Cite this tool
Zerdly. (2026). Karvonen Heart Rate Calculator. Retrieved from https://www.zerdly.com/tools/karvonen-heart-rate-calculator/
Tip: Enter any known values to calculate the remaining results.
All calculations run in your browser. Your inputs are never saved or transmitted.