Karvonen Formula Calculator
Your Heart Rate Training Zones
| Intensity Zone | Lower HR (bpm) | Upper HR (bpm) | Training Type |
|---|
What is Karvonen Formula?
The Karvonen Formula, also known as the Heart Rate Reserve method, is a mathematical formula used to determine target heart rate zones for exercise training. This formula takes into account both your maximum heart rate and resting heart rate, providing more personalized and accurate training zones compared to other methods. It’s particularly valuable for athletes, fitness enthusiasts, and healthcare professionals who need to prescribe precise exercise intensities.
How to Use the Karvonen Formula Calculator
Step 1
Enter your age in years. This will be used to calculate your estimated maximum heart rate if you haven’t measured it directly.
Step 2
Input your resting heart rate (RHR). Measure this first thing in the morning while still in bed, or use the default value of 70 bpm if unknown.
Step 3
Enter your maximum heart rate if you know it from a stress test or similar assessment. If not provided, it will be automatically calculated using the formula 220 minus your age.
Step 4
Click the calculate button to generate your personalized heart rate training zones.
Step 5
Review your results, which include five different training zones ranging from recovery to maximum effort. Each zone shows the lower and upper heart rate limits and the type of training it represents.
Step 6
Use these zones to guide your workout intensity. Monitor your heart rate during exercise to ensure you’re training in the appropriate zone for your fitness goals.