Target Heart Rate Calculator (Karvonen Method)
Find your training heart rate zones using age and resting heart rate
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Enter your age and resting heart rate to calculate your maximum heart rate and Heart Rate Reserve (HRR) using the Karvonen formula, then see target heart rate ranges for four training intensities from warm-up to anaerobic threshold. It's useful for anyone who wants to train at the right cardio intensity for fat loss or endurance, and everything runs instantly in your browser with no data sent to a server.
How to use
- Enter your age in years.
- Enter your resting heart rate in bpm (best measured right after waking up).
- Your max heart rate and Heart Rate Reserve (HRR) are calculated automatically.
- Check the four target zones, from recovery to anaerobic threshold, with their bpm ranges.
FAQ
- How is the Karvonen formula calculated?
- It subtracts resting heart rate from max heart rate (220 minus age) to get Heart Rate Reserve, multiplies it by the intensity percentage, then adds back the resting heart rate.
- How is this different from an age-only formula?
- The Karvonen method also factors in your resting heart rate, which reflects fitness level, giving a more personalized target zone than age alone.
- Which zone is best for burning fat?
- The 60-70% intensity zone is generally considered the most efficient range for fat burning.