Target Heart Rate
Find your optimal training zones using the Karvonen formula.
Your Details
💡 Measure Resting HR
Measure first thing in the morning before getting out of bed. Count beats for 60 seconds.
Key Numbers
Coursera Holi Offer
Build your AI fluency and get more done, faster. Get the AI skills employers are looking for and create 20+ solutions you can use at work, right away.
— bpm
220 - 30 years = bpm
Training Zones (Karvonen)
Zone Visualization
Karvonen vs Standard
The Karvonen formula is more personalized as it accounts for your resting heart rate, giving more accurate zones.
Karvonen Formula
The Karvonen method uses your heart rate reserve (HRR) to calculate more accurate training zones. HRR is the difference between your max HR and resting HR.
"A lower resting HR indicates better cardiovascular fitness and gives you a larger training range."
The Formulas
Max HR = 220 − Age
HRR = Max HR − Resting HR
Target HR = (HRR × Intensity%) + Resting HR
Sponsored