Fitness & Health

Karvonen Target Heart Rate (HRR)

Use the Karvonen heart-rate-reserve method to find your target heart rate. Enter your age and resting heart rate to get five training zones from recovery to VO2 max.

How to use
  1. Enter your age and your resting heart rate.
  2. The tool estimates your max HR and heart-rate reserve.
  3. Pick the zone that matches your workout goal.
Estimates for general wellness, not medical advice. Check with a doctor or dietitian before acting on health figures.
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Reference ranges

Zone% of heart-rate reserve
Recovery50-60%
Fat burn / endurance60-70%
Aerobic70-80%
Anaerobic threshold80-90%
VO2 max90-100%

Common questions

What is the Karvonen formula?

It sets a target heart rate using your heart-rate reserve: target equals resting HR plus a percentage of the gap between resting and maximum HR.

Why use heart-rate reserve instead of just a percent of max?

Heart-rate reserve accounts for your resting heart rate, so it gives a more personalized target than a flat percentage of maximum heart rate.

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