Heart Rate Training Zone Calculator
Calculate your personalized heart rate training zones using the Karvonen (Heart Rate Reserve) method to optimize your workouts.
Formula
Karvonen (Heart Rate Reserve) Method:
Target HR = ((MHR − RHR) × Intensity%) + RHR
Where HRR = MHR − RHR (Heart Rate Reserve)
Max Heart Rate (MHR) options:
- Standard:
MHR = 220 − Age - Tanaka et al. (2001):
MHR = 208 − (0.7 × Age) - Gulati et al. (2010, females):
MHR = 206 − (0.88 × Age)
Assumptions & References
- Resting heart rate should be measured after at least 5 minutes of rest, ideally upon waking.
- Zone boundaries follow the 5-zone Karvonen model widely used in exercise science.
- Karvonen, M.J. et al. (1957). Annals of Medicine and Experimental Biology of Finland, 35(3), 307–315.
- Tanaka, H. et al. (2001). Journal of the American College of Cardiology, 37(1), 153–156.
- Gulati, M. et al. (2010). Circulation, 122(2), 130–137.
- Individual variation exists; consult a physician before starting a new exercise program.
- Medications (e.g., beta-blockers) can significantly alter heart rate response.