What is the Karvonen target heart rate?
The Karvonen method estimates the heart rate you should aim for during exercise to train at a chosen intensity. Unlike the simple "percentage of maximum heart rate" approach, it accounts for your resting heart rate through the concept of heart-rate reserve (HRR), giving a more personalized target. It is a universal exercise-physiology formula and applies to anyone, anywhere — it is not specific to any country.
How to use this calculator
Enter your age in years, your resting heart rate in beats per minute (bpm) — best measured first thing in the morning while still lying down — and select your desired exercise intensity from the dropdown. The calculator returns your target heart rate rounded to the nearest whole bpm, along with your estimated maximum heart rate and heart-rate reserve.
The formula explained
First, estimate your maximum heart rate as 220 − age. Subtract your resting heart rate to get the heart-rate reserve (HRR). Multiply HRR by the intensity expressed as a fraction (50% becomes 0.50), then add your resting heart rate back:
$$\text{Target} = \left(220 - \text{age} - \text{resting}\right) \times \left(\text{intensity} \div 100\right) + \text{resting}$$
The 220 − age estimate is an approximation and is not exact for every individual.
Worked example
For a 30-year-old with a resting heart rate of 65 bpm exercising at 50% intensity: max heart rate = \(220 - 30 = 190\); HRR = \(190 - 65 = 125\); target = $$125 \times 0.50 + 65 = 62.5 + 65 = 127.5 \approx \textbf{128 bpm}$$
FAQ
Why is this better than a plain percentage of max heart rate? Because it factors in your resting heart rate, the Karvonen method adapts the target to your individual fitness level rather than using a one-size-fits-all percentage.
How do I measure my resting heart rate? Count your pulse for 60 seconds right after waking, before getting up, for the most accurate reading.
Which intensity should I choose? 40–50% suits beginners or light recovery, 60–70% builds aerobic fitness, and 70–80% is for harder conditioning. Always consult a physician before starting a vigorous program.
