Heart Rate Zone Calculator (Karvonen Formula)

Personal Information
Please enter age between 15-100 years
Typically 50-80 bpm range
Heart Rate Zone Results
Zone Details
Zone Intensity (%HRR) Heart Rate Range (bpm) Purpose Duration
What is Karvonen Formula?

The Karvonen Formula is one of the most accurate methods to calculate exercise intensity based on Heart Rate Reserve (HRR).

Formula:
Target HR = (Max HR - Resting HR) × Intensity% + Resting HR
Max HR = 220 - Age
Zone Intensities
  • Zone 1 (50-60%): Recovery, Active Rest
  • Zone 2 (60-70%): Aerobic Base, Fat Burning
  • Zone 3 (70-80%): Aerobic Power, Endurance
  • Zone 4 (80-90%): Anaerobic Threshold, Lactate Threshold
  • Zone 5 (90-100%): Maximal Power, Speed Training