Heart Rate Zone Formula
The Heart Rate Zone Formula, also known as the Karvonen Formula, helps you determine your optimal target heart rate for effective cardiovascular training by considering your individual fitness level.
Formula
Copy the exact expression or work through it step by step below.
Target Heart Rate = ((Max Heart Rate - Resting Heart Rate) x Intensity) + Resting Heart Rate Variables
THR
Target Heart Rate
The target heart rate assumption used in the heart rate zone calculation.
MHR
Max Heart Rate
The max heart rate assumption used in the heart rate zone calculation.
RHR
Resting Heart Rate
The resting heart rate assumption used in the heart rate zone calculation.
Inte
Intensity
The intensity value plugged into the heart rate zone calculation.
Step By Step
- 1
Set the baseline case with the real calculator inputs.
Age = 30, Resting Hr = 60, Method = Karvonen
- 2
Translate rates, periods, and cash values onto the same footing before combining them.
Keep the heart rate zone assumptions consistent instead of mixing monthly and annual views.
- 3
Apply the formula and read the first calculator outputs, not just the headline assumption.
The calculator lands with max hr at 190 and hrr at 130.
- 4
Run one changed scenario so the formula is stress-tested before it is trusted.
The heart rate zone calculator page is the fastest way to compare that second case.
Worked Example
Heart Rate Zone sample case
Age
30
Resting Hr
60
Method
Karvonen
Target Heart Rate = ((Max Heart Rate - Resting Heart Rate) x Intensity) + Resting Heart Rate using age 30, resting hr 60, method Karvonen.
The calculator lands with max hr at 190 and hrr at 130.
Common Variations
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Sources & References
- ACSM's Guidelines for Exercise Testing and Prescription — American College of Sports Medicine
- The Karvonen Formula: A Review of its Use for Exercise Prescription — National Center for Biotechnology Information (NCBI)
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