Use this Karvonen geart rate calculator is used in exercise physiology and fitness training to determine optimal heart rate training zones.
Developed by Finnish physiologist Dr. Martti Karvonen, this method takes into account both your resting heart rate (RHR) and maximum heart rate (MHR) to calculate more personalized training zones.
- Resting Heart Rate: 60 BPM
- Maximum Heart Rate: 190 BPM
Her Heart Rate Reserve would be: 190 – 60 = 130 BPM
Karvonen Heart Rate Calculator
| Age | RHR | Max HR | Intensity | Target HR |
|---|---|---|---|---|
| 25 | 65 | 195 | 60% | 143 bpm |
| 25 | 70 | 195 | 70% | 150 bpm |
| 30 | 60 | 190 | 65% | 144 bpm |
| 30 | 75 | 190 | 80% | 157 bpm |
| 35 | 70 | 185 | 70% | 150 bpm |
| 35 | 80 | 185 | 75% | 155 bpm |
| 40 | 68 | 180 | 65% | 143 bpm |
| 40 | 75 | 180 | 85% | 164 bpm |
| 45 | 65 | 175 | 60% | 140 bpm |
| 45 | 68 | 175 | 70% | 149 bpm |
| 45 | 75 | 175 | 80% | 155 bpm |
| 50 | 72 | 170 | 65% | 139 bpm |
| 50 | 78 | 170 | 75% | 150 bpm |
| 55 | 80 | 165 | 65% | 135 bpm |
| 55 | 85 | 165 | 70% | 141 bpm |
| 60 | 75 | 160 | 60% | 135 bpm |
| 60 | 80 | 160 | 70% | 142 bpm |
| 65 | 78 | 157 | 65% | 136 bpm |
| 65 | 82 | 157 | 75% | 143 bpm |
What is the Karvonen Formula?
The Karvonen Formula, also known as the Heart Rate Reserve (HRR) method, uses this equation:
Target Heart Rate = [(Max HR - Resting HR) × Intensity%] + Resting HRWhere:
- Max HR = 220 – Age
- Intensity% = Desired training intensity (typically 50-85%)
- Resting HR = Heart rate when completely at rest
The formula can be broken down into three key components:
Heart Rate Reserve (HRR) calculation: MHR – RHR
Training Intensity selection: Chosen as a percentage (usually between 50-85%)
Final Calculation: (HRR × Intensity%) + RHR
For a 35-year-old individual:
- Maximum Heart Rate: 185 BPM
- Resting Heart Rate: 65 BPM
- Desired Intensity: 70%
Target Heart Rate = ((185 – 65) × 0.70) + 65 = 149 BPM
How to Calculate Karvonen Heart Rate?
Follow these steps to calculate your Karvonen heart rate:
- Measure your resting heart rate first thing in the morning.
- Calculate your maximum heart rate using 220 – age.
- Subtract your resting heart rate from your maximum heart rate.
- Multiply by your desired training intensity percentage.
- Add your resting heart rate back to the result.
For a 40-year-old with a 70 bpm resting heart rate at 65% intensity:
- Max HR: 220 – 40 = 180 bpm
- HRR: 180 – 70 = 110 bpm
- Target HR: (110 × 0.65) + 70 = 142 bpm
Heart Rate Zone 2 Using Karvonen Method
Zone 2 training is crucial for building aerobic endurance and is typically between 60-70% of your heart rate reserve. This zone promotes fat burning and improves cardiovascular efficiency.
For a 45-year-old with a 68 bpm resting heart rate:
- Max HR: 220 – 45 = 175 bpm
- HRR: 175 – 68 = 107 bpm
- Zone 2 range: (107 × 0.60) + 68 to (107 × 0.70) + 68
- Result: 132-143 bpm
What is 220 in Karvonen formula?
The number 220 in the formula represents the theoretical maximum heart rate for a newborn. By subtracting age, we estimate an individual’s maximum heart rate.
While this is a generalization, it provides a reasonable approximation for most people.
For Example…..
- Age 20: 220 – 20 = 200 bpm max HR
- Age 40: 220 – 40 = 180 bpm max HR
- Age 60: 220 – 60 = 160 bpm max HR
References
- American Heart Association – Target Heart Rates Chart
- Mayo Clinic – Exercise Intensity: How to Measure It
- Medicine & Science in Sports & Exercise Journal – Heart Rate Monitoring
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