Karvonen Formula Calculator

Your details

Measure first thing in the morning before getting out of bed. Count for 60 seconds or use a fitness tracker average.
bpm
The Tanaka formula (208 - 0.7 x age) is more accurate for adults over 40. Use "measured" if you have done a proper field test.
years
If you want a specific target heart rate for a particular workout, enter the intensity here. Leave at 70 for a Zone 3 default.
%
Target Heart RateZone 3 - Aerobic Threshold
149bpm

Karvonen target at the selected intensity percentage

Heart Rate Reserve120bpm
Maximum Heart Rate185bpm
Zone 1 low125bpm
Zone 1 high137bpm
Zone 2 low137bpm
Zone 2 high149bpm
Zone 3 low149bpm
Zone 3 high161bpm
Zone 4 low161bpm
Zone 4 high173bpm
Zone 5 low173bpm
Zone 5 high185bpm
Selected intensity70%
70%
Zone 1 - Recovery<60%Zone 2 - Aerobic60%-70%Zone 3 - Threshold70%-80%Zone 4 - Anaerobic80%-90%Zone 5 - Maximum90%+

Your target heart rate at 70% intensity is 149 bpm.

  • Heart rate reserve: 120 bpm (max 185 bpm minus resting 65 bpm).
  • Your resting heart rate is within the normal healthy range.
  • Zone 3 corresponds to tempo and marathon pace. This is productive but should not dominate your week.

Next stepConsider doing a max-HR field test for more precise zones. Estimated max HR can be off by up to 10 bpm.

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