What is the Karvonen method?

The Karvonen method calculates target heart rate using your Heart Rate Reserve (HRR = Max HR − Resting HR). Target HR = (HRR × intensity%) + Resting HR. It is more personalized than a simple percentage of max because it accounts for your individual resting heart rate.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed, ideally over several days and average the results. Place two fingers on your wrist or neck and count beats for 60 seconds. Most fitness watches also track this automatically.

What is Zone 2 training?

Zone 2 (60–70% intensity) is the aerobic base zone. Training here builds endurance, improves fat metabolism, and strengthens the cardiovascular system. Most distance runners spend the majority of their training in this zone.

Is 220 minus age accurate?

The 220 − age formula is a rough estimate. Actual max heart rate varies by individual and can differ by 10–20 bpm. For a precise measurement, consider a graded exercise test supervised by a medical professional.

Which zone is best for weight loss?

Zone 2 (60–70%) burns the highest percentage of calories from fat, but higher zones burn more total calories per minute. A mix of Zone 2 steady work and Zone 3–4 intervals is typically most effective for weight loss.

HEAHealth & Fitness

Heart Rate Zones

Calculate your personalized heart rate training zones using the Karvonen method. Enter your age and resting heart rate to find your five BPM training ranges.

Age

years

Resting Heart Rate

bpm

Try an example

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How It Works

Formula

\text{Max HR} = 220 - a

\text{HRR} = \text{Max HR} - \text{Resting HR}

\text{Target HR} = (\text{HRR} \times i) + \text{Resting HR}

Where

$a$: Age(years)
$\text{Max HR}$: Estimated maximum heart rate(bpm)
$\text{Resting HR}$: Resting heart rate, measured at rest(bpm)
$\text{HRR}$: Heart Rate Reserve (Max HR − Resting HR)(bpm)
$\text{Target HR}$: Target heart rate for a given intensity(bpm)
$i$: Intensity as a decimal (0.5 = 50%, 1.0 = 100%)

First, Maximum Heart Rate is estimated as 220 minus your age. Heart Rate Reserve (HRR) is calculated by subtracting your resting heart rate from your max. Each training zone is then computed using the Karvonen formula: Target HR = (HRR × intensity%) + Resting HR. This produces five BPM ranges from recovery (50–60%) to VO2 max (90–100%).

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