Karvonen Formula Heart Rate Calculator

How to calculate Karvonen Formula Calculator?

The Karvonen method uses your resting heart rate and maximum heart rate to calculate a personalized target heart rate for exercise intensity.

Key formula: Target HR = ((Max HR − Resting HR) × intensity) + Resting HR

Using the Karvonen Formula Calculator calculator: an example

Example values: Age 40, Resting HR 60 bpm, intensity 70% (0.7).

Step-by-step calculation:

1. Estimate Maximum HR: 220 − age → 220 − 40 = 180 bpm.
2. Calculate Heart Rate Reserve: HRR = MHR − Resting HR → 180 − 60 = 120 bpm.
3. Apply intensity: HRR × 0.70 → 120 × 0.7 = 84 bpm.
4. Add resting HR for target: 84 + 60 = 144 bpm (target heart rate at 70% intensity).

Frequently Asked Questions

How is Maximum Heart Rate estimated?

A common estimate is 220 minus your age; this is a general guideline and individual max heart rate can vary.

What intensity should I choose?

Choose intensity based on goals: moderate (50–70%) for general fitness, higher (70–85%) for vigorous training; consult a professional if unsure.

Should I use a measured max heart rate?

Yes — if you have a measured max HR from a supervised test, use it for more accurate target zones; otherwise use the estimate.