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Target Heart Rate Calculator (Karvonen)

Find your target training heart rate using the Karvonen method, which factors in resting heart rate.

Inputs

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Saved Scenarios

— select 2+ to compare

Target HR (Low)

125

Target HR (High)

171

Spark says

How it's calculated

Formula

THR=((Max HR−Resting HR)×Intensity%)+Resting HRTHR = \left((Max\ HR - Resting\ HR) \times Intensity\%\right) + Resting\ HR
Max\ HR - Resting\ HR
— Heart rate reserve

What is the Target Heart Rate Calculator (Karvonen)?

The Karvonen method calculates target heart rate using heart rate reserve (the gap between max and resting heart rate), giving a more personalized zone than simply taking a percentage of max heart rate alone.

How to use it

  1. 1 Enter your age.
  2. 2 Enter your resting heart rate (measured first thing in the morning is most accurate).
  3. 3 Set your desired intensity range.

Worked examples

Age 30, resting HR 60, 50-85% intensity

Target zone is 125-171 bpm.

Try it

Frequently asked questions

Why use resting heart rate at all?

Two people with the same max heart rate can have very different fitness levels — factoring in resting heart rate (often lower in fitter individuals) personalizes the target zone.

Sources & references