| Zone | Intensity | Heart Rate (bpm) | Training Effect |
|---|
The Karvonen Formula Calculator helps you find the right heart rate zone for your workouts. It uses your resting heart rate and age to estimate how fast your heart should beat during different levels of exercise. This helps you burn fat, improve endurance, or build strength more effectively.
What is the Karvonen Formula?
The Karvonen Formula is a method used to calculate your target heart rate (THR) during exercise. It’s more accurate than basic heart rate formulas because it includes your resting heart rate.
Karvonen Formula Equation
Target Heart Rate = ((Max HR − Resting HR) × Intensity) + Resting HR
Where:
Max HR = 220 − Age
Intensity is the workout level you choose (like 60%, 70%, or 80%)
Example
Let’s say you’re 30 years old with a resting heart rate of 65 bpm and you want to train at 70% intensity:
Max HR = 220 − 30 = 190
THR = ((190 − 65) × 0.70) + 65 = (125 × 0.70) + 65 = 87.5 + 65 = 152.5 bpm
So, your heart rate during the workout should be around 153 beats per minute.
Why Use This Calculator?
This calculator helps you train smarter. Instead of guessing, you’ll know exactly how hard your heart should work during cardio. Whether you’re trying to burn fat, boost stamina, or stay in shape, this formula keeps your workouts effective and safe.
Choose the Right Intensity
50-60% - Light activity (warm-ups or beginners)
60-70% - Fat-burning zone
70-80% - Aerobic zone (improves stamina)
80-90% - Anaerobic zone (increases strength and speed)
Train With Precision
Using your personal data like age and resting heart rate, the Karvonen Formula Calculator gives you customized results. No $ cost, no guessing—just accurate targets to get the most from every workout.
Try the Karvonen Formula Calculator today and level up your fitness journey with smarter, science-backed training.