Heart rateCalculator
Heart rate zone calculator · Karvonen method
Purpose
Use this calculator to set heart rate targets for cardio work. It uses the heart rate reserve: the gap between resting and maximum heart rate.
A measured maximum from a maximal test gives the most personal targets. Without one, the calculator estimates it from age.
How to measure
- Preparation
- Measure resting heart rate while your client sits quietly. Use a measured maximum only from a maximal test.
- Equipment
- Heart rate monitor or a watch to count the pulse
Enter age and resting heart rate
Enter your client's age and resting heart rate.
Add a measured maximum
If your client has a maximum from a maximal test, enter it. Otherwise leave it blank.
Read the targets
Each target shows its percentage of heart rate reserve and its intensity. Use the one that fits the session.
Formulas
- Age-predicted maximum (Tanaka)
- 208 − 0.7 × age
- Heart rate reserve
- maximum heart rate − resting heart rate
- Target (Karvonen)
- resting heart rate + percentage × heart rate reserve
Targets round to the nearest beat per minute.
Interpretation
The targets are percentages of heart rate reserve. The intensity names come from the American College of Sports Medicine.
Reference values
| Heart rate reserve | ACSM intensity |
|---|---|
| Under 30% | Very light |
| 30% to 39% | Light |
| 40% to 59% | Moderate |
| 60% to 89% | Vigorous |
| 90% or more | Near-maximal to maximal |
Sources
- Tanaka, Monahan and Seals: age-predicted maximal heart rate revisited (2001)Journal of the American College of Cardiology 37(1):153–156. 208 − 0.7 × age in healthy adults.
- Karvonen, Kentala and Mustala: the effects of training on heart rate (1957)The heart rate reserve method the targets use.
- Garber et al.: ACSM position stand on the quantity and quality of exercise (2011)Medicine & Science in Sports & Exercise 43(7):1334–1359. Table 5 classifies exercise intensity by percent of heart rate reserve.
- Balogh et al.: HIIT and oxidative stress markers (2026)States the Karvonen target formula used here.
- Díaz-Buschmann et al.: exercise intensity on beta-blockers (2013)European Journal of Preventive Cardiology 21(12):1474–1480. Lower resting and peak heart rate in patients on beta-blockers.
Sources checked by SoloTrainer.net · 24 Sep