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Karvonen Target Heart Rate & HR Reserve Calculator

The Karvonen Formula personalizes aerobic training zones by scaling Heart Rate Reserve (HR_max - HR_rest) by percentage exercise intensity I and adding resting baseline heart rate HR_rest.

THR = ((HR_max - HR_rest) × (I / 100)) + HR_rest
Pick which value you want to calculate (or type into any field):Solving for: THR (bpm) — Target Training Heart Rate
Calculated

Target exercise heart rate in beats per minute

50220
unit

Peak heart rate in bpm (Tanaka: 208 - 0.7 × age)

100230
unit

Morning waking pulse in beats per minute

30110
unit

Percentage of Heart Rate Reserve (50% to 95%)

30100
%
Calculated Result · Target Training Heart Rate (THR (bpm))
151

Step-by-Step Calculation

01Canonical Law: THR = ((HR_max - HR_rest) × (I / 100)) + HR_rest
02Given Inputs (Base Units): HR_max (bpm) = 190, HR_rest (bpm) = 60, I (%) = 70
03Solve for THR (bpm) (Target Training Heart Rate): THR (bpm) = 151

The Karvonen Formula personalizes aerobic training zones by scaling Heart Rate Reserve (HR_max - HR_rest) by percentage exercise intensity I and adding resting baseline heart rate HR_rest.

Real-World Reference Values

Zone 2 Aerobic Base (60% – 70% HRR)138 – 151 bpm (at default)

Mitochondrial density & fat oxidation zone

Zone 4 Lactate Threshold (80% – 90% HRR)164 – 177 bpm (at default)

Sustained tempo / threshold effort

Heart Rate Reserve (HRR)HR_max - HR_rest = 130 bpm

Usable dynamic cardiac range

20-Row Comparison Table

Target Training Heart Rate (THR (bpm)) · Maximum Heart Rate (HR_max (bpm))

Karvonen Target Heart Rate & HR Reserve Calculator — Maximum Heart Rate → Target Training Heart Rate
#Maximum Heart Rate (HR_max (bpm))Target Training Heart Rate (THR (bpm))Δ %
01100 88 -41.72%
02112.4368 96.7058 -35.96%
03124.8737 105.4116 -30.19%
04137.3105 114.1174 -24.43%
05149.7474 122.8232 -18.66%
06162.1842 131.5289 -12.89%
07174.6211 140.2347 -7.13%
08190 Current151 0.00%
09199.4947 157.6463 +4.40%
10211.9316 166.3521 +10.17%
11224.3684 175.0579 +15.93%
12236.8053 183.7637 +21.70%
13249.2421 192.4695 +27.46%
14261.6789 201.1753 +33.23%
15274.1158 209.8811 +38.99%
16286.5526 218.5868 +44.76%
17298.9895 227.2926 +50.52%
18311.4263 235.9984 +56.29%
19323.8632 244.7042 +62.06%
20336.3 253.41 +67.82%
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Frequently Asked Questions

Why is the Karvonen method more accurate than simple % of HR_max?+

Simple %HR_max ignores cardiovascular fitness reflected in Resting Heart Rate; Karvonen anchors 0% intensity at HR_rest so %HRR closely tracks %VO₂ Reserve.

How do I find my %HRR intensity from a recorded workout pulse?+

Click SOLVE FOR on I (%) and enter your average workout pulse as THR.

How should I estimate HR_max if I haven't done a lab stress test?+

Use the Tanaka equation HR_max = 208 - (0.7 × Age), which is more accurate across adult age groups than 220 - Age.