What is the Karvonen formula?

The Karvonen formula calculates target heart rate as: Target HR = ((220 - age - resting HR) × intensity%) + resting HR. It is considered more accurate than using a simple percentage of maximum heart rate.

How do I measure resting heart rate?

Measure your pulse for one minute while lying in bed before getting up in the morning. Average adults have a resting HR of 60-80 bpm. Trained athletes may have resting HR as low as 40-50 bpm.

❤️ Heart Rate Zone Calculator

Calculate training heart rate zones using the Karvonen formula

Age

Resting Heart Rate (bpm)

Measure before getting up in the morning

Estimated Max Heart Rate

190

bpm

Warm Up50%-60%

130-142bpm

Light activity, warm-up and recovery

Fat Burn60%-70%

142-154bpm

Optimal fat burning zone

Cardio70%-80%

154-166bpm

Cardiovascular fitness improvement

Anaerobic80%-90%

166-178bpm

Speed and power development

VO2 Max90%-100%

178-190bpm

Maximum intensity, short bursts

Heart Rate Zone Calculator Guide

This calculator determines your exercise heart rate zones, including warm-up, fat burn, cardio, anaerobic, and maximum zones. Enter your age and resting heart rate to calculate each zone's range.

Heart rate zone training is a core method for scientific exercise. Different zones correspond to different training effects. Understanding your zones helps you efficiently achieve goals like fat loss, endurance building, or power development.

5 Heart Rate Zones Explained

Max Heart Rate = 220 - Age (simple formula)

5 Heart Rate Zones (by % of Max Heart Rate):

1. Warm-up Zone (50%-60%): - Feel: Easy, can hold a normal conversation - Effect: Warm-up, recovery, beginner introduction - Best for: Pre-workout warm-up, post-workout cool-down

2. Fat Burn Zone (60%-70%): - Feel: Lightly sweating, can talk but not sing - Effect: Highest proportion of fat as fuel (~60%) - Best for: Fat loss, long-duration cardio

3. Cardio Zone (70%-80%): - Feel: Heavy sweating, talking requires effort - Effect: Improve cardiovascular fitness, build endurance - Best for: Running training, cycling, swimming

4. Anaerobic Zone (80%-90%): - Feel: Heavy breathing, cannot talk - Effect: Improve speed and power, increase lactate threshold - Best for: Interval training, speed work

5. Maximum Zone (90%-100%): - Feel: All-out effort - Effect: Improve maximum performance capacity - Best for: Short sprints (experienced athletes only)

Karvonen Formula

The Karvonen Method is a more precise heart rate zone calculation that accounts for resting heart rate:

Target HR = (Max HR - Resting HR) × Intensity % + Resting HR

Where: - Max HR = 220 - Age - Resting HR: Measured upon waking while lying still

Karvonen vs Simple Formula:

Example: 30 years old, resting HR 65: - Max HR = 220 - 30 = 190

Simple formula fat burn zone (60%-70%): 114-133 bpm Karvonen fat burn zone (60%-70%): (190-65)×60%+65 ~ (190-65)×70%+65 = 140-153 bpm

Karvonen produces higher, more accurate values because it accounts for individual cardiovascular fitness (lower resting HR = better fitness).

How to measure resting HR: Measure your pulse for 1 minute upon waking for 3 consecutive mornings, then average the values.

FAQ

Ad Slot

Related Calculators

⚖️BMI Calculator 🔥BMR Calculator 🍎Calorie Calculator 🔥TDEE Calculator 📏Body Fat Calculator 🎯Ideal Weight Calculator

Heart Rate Zone Calculator Guide

Heart rate zone training divides your heart rate into 5 zones based on percentages of maximum heart rate. Each zone corresponds to different physiological effects and training purposes.

This calculator uses the Karvonen formula (heart rate reserve method), which factors in your resting heart rate for more personalized zone calculations compared to simple percentage-of-max methods.

Enter your age and resting heart rate to calculate your 5 training zones.

Heart Rate Zone Calculation Formula

Max Heart Rate estimation: HRmax = 220 - age

Karvonen Formula (Heart Rate Reserve method):
HRR = HRmax - Resting HR
Target HR = (HRR × intensity%) + Resting HR

Five Zone Classification:
┌──────┬───────────┬──────────────────┬─────────────────┐
│ Zone │ % of HRmax │ Name             │ Training Effect  │
├──────┼───────────┼──────────────────┼─────────────────┤
│ Z1   │ 50%-60%    │ Warm Up          │ Base endurance   │
│ Z2   │ 60%-70%    │ Fat Burn         │ Fat oxidation    │
│ Z3   │ 70%-80%    │ Cardio           │ Cardio fitness   │
│ Z4   │ 80%-90%    │ Anaerobic        │ Lactate threshold│
│ Z5   │ 90%-100%   │ VO2 Max          │ Max capacity     │
└──────┴───────────┴──────────────────┴─────────────────┘

Understanding Heart Rate Zones

Each zone corresponds to different energy metabolism and physiological adaptations:

Z1 Warm Up (50%-60% HRmax): • Energy: almost entirely from fat oxidation • Effort: very light, easy conversation • Purpose: warm-up, cool-down, recovery • Duration: 10-15 minutes

Z2 Fat Burn (60%-70% HRmax): • Energy: highest proportion from fat (~65%) • Effort: can talk in full sentences • Purpose: base aerobic building, fat oxidation • Duration: 30-60+ minutes

Z3 Cardio (70%-80% HRmax): • Energy: mix of glycogen and fat • Effort: can speak in short phrases • Purpose: improved VO2max, cardiac output • Duration: 20-45 minutes

Z4 Anaerobic (80%-90% HRmax): • Energy: primarily glycolysis, lactate accumulation • Effort: only a few words at a time • Purpose: raise lactate threshold • Duration: intervals (e.g., 4×4 min with rest)

Z5 VO2 Max (90%-100% HRmax): • Energy: phosphagen system and anaerobic glycolysis • Effort: cannot speak, maximum effort • Purpose: maximum speed and anaerobic power • Duration: very short (30 sec - 2 min)

Heart Rate Zone Examples

📋

Example 1: 30-year-old beginner runner Input: age=30, resting HR=68bpm HRmax = 220 - 30 = 190 bpm HRR = 190 - 68 = 122 bpm Zones: - Z1 Warm Up: 129-141 bpm - Z2 Fat Burn: 141-153 bpm - Z3 Cardio: 153-166 bpm - Z4 Anaerobic: 166-178 bpm - Z5 VO2 Max: 178-190 bpm Example 2: 45-year-old trained cyclist Input: age=45, resting HR=55bpm HRmax = 220 - 45 = 175 bpm HRR = 175 - 55 = 120 bpm Zones: - Z1: 115-127 bpm - Z2: 127-139 bpm - Z3: 139-151 bpm - Z4: 151-163 bpm - Z5: 163-175 bpm

Measurement Notes

💡

Resting heart rate measurement: • Measure while lying in bed before getting up • Take the average of 3 consecutive mornings for best accuracy Factors that affect heart rate: • Dehydration: can elevate HR by 5-10% • Sleep deprivation: can raise resting HR by 5-10 bpm • Caffeine: can raise HR by 5-15 bpm • Stress and anxiety: significant psychological influence • Altitude: resting HR increases ~10% per 1000m elevation • Temperature: heat increases cardiac load • Certain medications (e.g., beta blockers) lower heart rate and make formula-based calculations inaccurate

Common Use Cases

- Designing running training plans with zone-based workouts
- Setting heart rate targets for different training goals
- Understanding wearable device heart rate zone data
- Planning interval training sessions

Zone Distribution by Training Goal

Different goals require different zone emphasis:

5K Runner: Z3(40%) > Z4(25%) > Z2(20%) > Z1/Z5(7.5% each)

Marathon Runner: Z2(50%) > Z3(30%) > Z1(10%) > Z4(7%) > Z5(3%) Key session: weekly long slow distance run (2-3 hours, Z2)

General Fitness: Balanced distribution across zones 80/20 rule: 80% of training in Z1-Z2, 20% in Z3-Z5

FAQ

Ad Slot