What is the Karvonen Formula?

Target Heart Rate Calculator - Karvonen Training Zones 1-5

Calculate your maximum heart rate (HRmax) and Karvonen heart rate training zones (Zone 1 Recovery through Zone 5 VO2 Max) for running, cycling, and HIIT.

⚙️ Configuration & Inputs

Your Age

years

Resting Heart Rate (RHR)Measure right after waking up

BPM

📊 Results & Analysis

Zone 2 (Endurance & Fat Burn)

138 - 150 BPM

Estimated Max HR: 188 BPM

Zone 1: Active Recovery (50-60%)	125 - 138 BPM
Zone 2: Aerobic Fat Burn (60-70%)	138 - 150 BPM
Zone 3: Tempo / Aerobic (70-80%)	150 - 163 BPM
Zone 4: Anaerobic Threshold (80-90%)	163 - 175 BPM
Zone 5: Maximum VO2 Peak (90-100%)	175 - 188 BPM

Why Zone 2 Training Is Crucial

Zone 2 training (60% to 70% of Heart Rate Reserve) maximizes mitochondrial biogenesis and fat oxidation. Athletes like Eliud Kipchoge and Tour de France cyclists spend roughly 80% of their training volume in Zone 2.

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

Frequently Asked Questions

Unlike simple formulas that only consider age (220 - Age), the Karvonen method accounts for individual aerobic conditioning by factoring in your baseline Resting Heart Rate.