Target Heart Rate
Karvonen and simple formulas. Training goals: weight loss 60-70%, endurance 70-80%, speed 80-90%, VO2max 90-100%.
Target Heart Rate Calculator
Karvonen formula. Training goals. Personalized zones.
✨ Examples — Click to Load
Goal-Based Intensity Finder
For educational and informational purposes only. Verify with a qualified professional.
Answer Capsule
Karvonen formula: THR = ((MaxHR - RestHR) × %Intensity) + RestHR. Published 1957. More accurate than simple %MHR because it accounts for resting HR. Training goals: 50-90% typical range. Optical HR monitors: ±5 bpm; chest straps: ±1 bpm.
📋 Key Takeaways
- • Karvonen uses heart rate reserve (MaxHR - RestHR). More personalized than % of max.
- • Training goals: Weight loss 60-70%, Endurance 70-80%, Speed 80-90%, VO2max 90-100%.
- • HRV (heart rate variability) is the new frontier for optimizing when to go hard vs easy.
- • Chest straps ±1 bpm vs optical ±5 bpm. Use chest for precise zone training.
💡 Did You Know?
Karvonen method published in 1957. Martti Karvonen developed it to personalize exercise intensity based on heart rate reserve.
— Wikipedia HRR
More accurate than simple %MHR because it accounts for resting HR. Two people with same max but different resting HR get different zones.
— ACSM
Heart rate variability (HRV) is the new frontier. Low HRV = need recovery. High HRV = good to go hard. Apps like Whoop, Oura use it.
— Mayo Clinic
Optical HR monitors have ±5 bpm accuracy vs chest straps ±1 bpm. For zone training, chest straps are more reliable.
— AHA
50-90% of max HR is the typical training range. Below 50% = very light. Above 90% = max effort, use sparingly.
— ACSM
Resting HR drops with fitness. Karvonen adjusts—as your resting HR drops, your zones shift. Re-measure periodically.
— AHA
📖 How It Works
Karvonen Formula
HRR = MaxHR - RestHR. Target HR = (HRR × %Intensity/100) + RestHR. Example: Max 185, Rest 60, 70% → (125 × 0.7) + 60 = 147.5 bpm.
Simple Formula
Target HR = MaxHR × %Intensity/100. Ignores resting HR. Simpler but less accurate for zone personalization.
Goal-Based Intensity
Pick a training goal. We set the % range. Weight loss: 60-70%. Endurance: 70-80%. Speed: 80-90%. VO2max: 90-100%.
🎯 Expert Tips
✅ Measure Resting HR
Take it first thing in the morning, lying down. Average over a week. Karvonen depends on it.
📊 Use the Range
Zones span 10-20 bpm. Stay in range, don't fixate on one number. Perceived effort matters too.
⌚ Chest Strap for Precision
Optical ±5 bpm. Chest ±1 bpm. For serious zone training, chest strap is worth it.
🔄 Re-Check Periodically
Resting HR drops with fitness. Re-measure every few months. Update your zones.
⚖️ Karvonen vs Simple
| Aspect | Karvonen | Simple %MHR |
|---|---|---|
| Accounts for Rest HR | ✅ | ❌ |
| Personalization | ✅ | ⚠️ |
| Ease of Use | ⚠️ | ✅ |
| Accuracy | ✅ | ⚠️ |
📊 Infographic Stats
📚 Official Sources
📸 Screenshot Summary
Enter age, resting HR, optional max HR (or auto from age/gender), and target intensity %. The Goal-Based Intensity Finder lets you pick Weight Loss, Endurance, Speed, or VO2max to auto-set the %. Results show Karvonen target HR, simple formula target, recommended range, zone name, and training benefit. Doughnut chart places your target on the HR spectrum.
⚠️ Disclaimer: Target HR zones are estimates. Individual response varies. Consult a physician before starting intense exercise. Not medical advice. If you have heart conditions, get clearance first.