Heart Rate Zone Calculator (Karvonen Formula)

Personal Information
Please enter age between 15-100 years
Typically 50-80 bpm range
What is Karvonen Formula?

The Karvonen Formula is one of the most accurate methods to calculate exercise intensity based on Heart Rate Reserve (HRR).

Formula:
Target HR = (Max HR - Resting HR) × Intensity% + Resting HR
Max HR = 220 - Age
Zone Intensities
  • Zone 1 (50-60%): Recovery, Active Rest
  • Zone 2 (60-70%): Aerobic Base, Fat Burning
  • Zone 3 (70-80%): Aerobic Power, Endurance
  • Zone 4 (80-90%): Anaerobic Threshold, Lactate Threshold
  • Zone 5 (90-100%): Maximal Power, Speed Training

FAQ

What are heart rate zones?
Heart rate zones divide exercise intensity into 5 zones. Zone 1 is light exercise, Zone 5 is maximum intensity exercise, and each zone provides different training benefits.
How do I measure resting heart rate?
Measure your pulse for 1 minute while lying down immediately after waking up in the morning. The normal range is typically 60-80 bpm.
Which zone should I exercise in?
It depends on your goal. Zone 2-3 for fat loss, Zone 3-4 for endurance improvement, and Zone 4-5 for performance enhancement are most effective.