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Target Heart Rate Zone Calculator (Karvonen Method)

Karvonen target HR from age, resting heart rate, and intensity percent of heart-rate reserve.

Page updated 2026-09-04.

Target Heart Rate Zone Calculator (Karvonen Method) visual
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Calculator

Default 34.

Default 62.

Percent of HR reserve. Default 70%.

Calculated Results

Target HR

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Estimated max HR

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HR reserve

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Heart rate reserve, not just a percentage of max

At age 34 with a resting heart rate of 62 bpm and a target intensity of 70%, the Karvonen method gives a target heart rate of 148.8 bpm. This comes from an estimated max heart rate of 186 bpm (220 - 34) and a heart rate reserve of 124 bpm (186 - 62 resting).

The Karvonen formula's key idea is using heart rate reserve (max minus resting) rather than just a flat percentage of max heart rate -- two people with the same max HR but very different resting heart rates (reflecting different fitness levels) get meaningfully different target zones under Karvonen, which a simple percent-of-max method wouldn't distinguish.

The formula is: ((220 - age) - resting HR) x intensity + resting HR = (186 - 62) x 0.70 + 62 = 124 x 0.70 + 62 = 86.8 + 62 = 148.8 bpm -- resting heart rate gets added back in at the end, which is why a fitter person (lower resting HR) doesn't automatically get a lower target at the same intensity percentage.

Why 220 minus age is a rough estimate, not a measurement

Formula: ((220-age)-rest)*intensity+rest. Not a clinical zone prescription. The '220 minus age' max heart rate formula is a widely used population-average estimate, not an individually measured value -- actual max heart rate varies meaningfully between individuals of the same age, sometimes by 10-20 beats per minute in either direction, which directly affects how accurate the resulting target zone is for any specific person.

Resting heart rate should ideally be measured first thing in the morning before getting out of bed, when it's at its truest baseline -- a resting HR measured after even mild activity or caffeine will overstate the actual resting value and throw off the reserve calculation.

This produces one target heart rate at one intensity level -- real training plans typically use several intensity zones (like 60-70% for easy/recovery effort, 70-85% for moderate/tempo effort) rather than a single fixed target, so running this at a few different intensity percentages gives a fuller picture of your personal training zones.

Related fitness-planning tools

For a simpler, resting-heart-rate-based zone reference without the full Karvonen reserve calculation, the Resting Heart Rate Zone Finder is a related, more basic tool.

For pacing an actual run or ride to match a target effort level, the Running/Cycling Pace Calculator complements this heart-rate-based approach.

Frequently Asked Questions (FAQ)

Why does the Karvonen method use heart rate reserve instead of just max heart rate?

Heart rate reserve (max minus resting) accounts for individual fitness level in a way a flat percentage of max HR doesn't -- two people with identical max heart rates but different resting rates (often reflecting different cardiovascular fitness) get different, more personalized target zones under Karvonen.

How accurate is the '220 minus age' max heart rate estimate?

Formula: ((220-age)-rest)*intensity+rest. Not a clinical zone prescription. It's a widely used population average, but actual individual max heart rate can vary by 10-20 bpm or more from this formula's estimate at the same age. A field or lab test would give a more personally accurate max HR than this age-based formula.

When should I measure my resting heart rate for the most accurate result?

First thing in the morning, before getting out of bed, gives the truest baseline. Measuring after any activity, stress, or caffeine intake will read higher than your true resting rate, understating your actual heart rate reserve.

Should I use just one target intensity, or check several?

Real training plans typically use multiple zones (like 60-70% for easy effort, 70-85% for tempo effort). Running this calculator at a few different intensity percentages gives a fuller picture of your personal training zones rather than relying on just one target number.

Is this target heart rate a medical or clinical recommendation?

No. Formula: ((220-age)-rest)*intensity+rest. Not a clinical zone prescription. It's a standard fitness-training formula for general training zone estimation, not a clinically prescribed target tailored to any individual medical condition -- consult a physician for heart-rate guidance if you have a relevant health condition.

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