Karvonen Formula Calculator
Calculate your target heart rate for optimal exercise intensity
Calculate Target Heart Rate
Used to calculate maximum heart rate (220 - age)
Measure when you wake up, before getting out of bed
Karvonen Formula Results
Example Calculations
Example 1: 30-year-old, Moderate Exercise
Age: 30 years → Max HR = 190 bpm
Resting HR: 70 bpm
Intensity: 65% (moderate exercise)
Target HR: ((190 - 70) × 0.65) + 70 = 148 bpm
Example 2: 45-year-old, Fat Burning Zone
Age: 45 years → Max HR = 175 bpm
Resting HR: 65 bpm
Intensity: 70% (fat burning)
Target HR: ((175 - 65) × 0.70) + 65 = 142 bpm
Quick Reference
Karvonen Formula
THR = ((MHR - RHR) × %Intensity) + RHR
Max Heart Rate
MHR = 220 - Age
Heart Rate Reserve
HRR = MHR - RHR
Intensity Guidelines
Resting Heart Rate Guide
Understanding the Karvonen Formula
What is the Karvonen Formula?
The Karvonen Formula, developed by Finnish physiologist Martti Karvonen, is a method to calculate target heart rate during exercise. It takes into account your resting heart rate, making it more personalized and accurate than simpler percentage-based calculations.
Why is it Important?
- •Provides personalized target heart rates
- •Accounts for individual fitness levels
- •Helps optimize exercise intensity
- •Widely used by fitness professionals
How to Use Your Results
Monitor During Exercise
Use a heart rate monitor or check your pulse regularly
Adjust Intensity
Increase or decrease exercise intensity to stay in target zone
Progress Tracking
Recalculate as your fitness improves and resting HR decreases
Medical Disclaimer: This calculator is for educational purposes only. Consult with healthcare professionals before starting any exercise program, especially if you have heart conditions.