Target Heart Rate Zone Calculator (Karvonen)

Use this target heart rate zone calculator (karvonen) for an approximate adult fitness calculation. Results are estimates, not medical or training prescriptions.

Your Numbers

Ageyears

Resting Heart Ratebpm

Lower Intensity%

Upper Intensity%

Results

Target Zone (lower)—

Target Zone (upper)—

Estimated Max Heart Rate—

Heart Rate Reserve—

Input check—

Results update live as you type. Estimates only — not financial, tax, or investment advice.

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The Formula

Target HR = Resting HR + ((Max HR − Resting HR) × Intensity %); Max HR = 220 − age

Understanding the Target Heart Rate Zone Calculator (Karvonen)

Worked example: At age 30 and resting pulse 60, the 220 − age estimate is 190 bpm. Heart-rate reserve is 130; 60–80% reserve corresponds to 138–164 bpm.

Age-based maximum pulse can differ substantially from measured values. Medication and medical conditions affect pulse; these zones do not establish exercise clearance.

Frequently Asked Questions

How is the result calculated?

Target HR = Resting HR + ((Max HR − Resting HR) × Intensity %); Max HR = 220 − age

What should I know about this estimate?

Age-based maximum pulse can differ substantially from measured values. Medication and medical conditions affect pulse; these zones do not establish exercise clearance.