Skip to content
ENExplore Calculators

Karvonen Formula Calculator

Work out karvonen formula instantly with clear inputs, formula shown and shareable results.

About Karvonen Formula Calculator

The Karvonen method sets targets as a percentage of heart rate reserve rather than of maximum, so it accounts for individual resting rate: target = RHR + intensity x (MHR - RHR). For a 35 year old with a 60 bpm resting rate, 60-75% intensity means 134-149 bpm - noticeably higher than taking 60-75% of maximum directly.

Formulas

Karvonen target

target = RHR + intensity x (MHR - RHR)

Heart rate reserve

HRR = MHR - RHR

Worked example

With the default values below, Karvonen Formula Calculator returns Lower Target Heart Rate of 134. Change any input above and every figure here is recalculated in your browser.

Inputs used

Ageaccepts 5–100 years
35 years
Resting heart rateaccepts 25–140 bpm
60 bpm
Lower intensity boundaccepts 30–100 %
60 %
Upper intensity boundaccepts 30–100 %
75 %

Results

Lower Target Heart Rate
134 bpm
Upper Target Heart Rate
153 bpm
Heart Rate Reserve
124 bpm
Width Of The Target Zone
19 bpm

Step by step

  1. 1Values used
  2. 2Karvonen target
  3. 3Heart rate reserve
  4. 4Lower Target Heart Rate= 134 bpm
  5. 5Upper Target Heart Rate= 153 bpm
  6. 6Heart Rate Reserve= 124 bpm
  7. 7Width Of The Target Zone= 19 bpm

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why is Karvonen better than a simple percentage of maximum?

Because percentage of maximum ignores resting rate, which sets the floor of your working range. Karvonen zones align much better with measured lactate thresholds.

What intensity should base training use?

Typically 60-70% of heart rate reserve for aerobic base, 70-80% for tempo work and above 85% for intervals.

Related Calculators

Karvonen Formula Calculator | Calcrivo