Target Heart Rate Calculator
Calculate personalised target heart rate zones using the Karvonen method, which factors in your resting heart rate for more accurate training intensities.
Measure first thing in the morning before getting up
What is the Karvonen method?
The Karvonen method is a more personalised way to calculate target heart rate zones because it accounts for your resting heart rate, not just your age. It uses your heart rate reserve — the difference between your maximum and resting heart rates — to set training intensities. Because fitter people tend to have lower resting heart rates, this method produces zones tailored to your individual cardiovascular fitness, making it more accurate than simple percentage-of-maximum formulas.
Understanding heart rate reserve
Heart rate reserve (HRR) is the range your heart has to work within, from complete rest up to maximum effort. If your maximum heart rate is 185 and your resting rate is 65, your reserve is 120 beats per minute. Target zones are then calculated as a percentage of this reserve, added back to your resting rate. This is why two people of the same age can have different target zones — the fitter person with a lower resting rate gets a more demanding, better-calibrated set of zones.
How to measure your resting heart rate
For an accurate result, measure your resting heart rate first thing in the morning, before you get out of bed or have any caffeine. Place two fingers on your wrist or neck, count the beats for 30 seconds and multiply by two, or use a fitness tracker. Take the measurement on a few different mornings and use the average. A typical adult resting heart rate is 60 to 100 beats per minute; well-trained athletes are often below 60.
Putting your zones to work
Once you know your target zones, structure your training around your goals. Endurance and fat-burning work happens in the lower-to-middle zones, where effort feels comfortable and sustainable. Performance gains come from shorter, harder efforts in the upper zones. Beginners should spend most of their time in the easier zones and progress gradually. As always, anyone with a heart condition or on heart-rate-altering medication should check with a doctor first.
Frequently Asked Questions
The Karvonen method personalises your zones using your resting heart rate, which reflects your fitness level. Simple age-based formulas treat everyone the same, but a fit person with a low resting heart rate and an unfit person of the same age have very different cardiovascular capacities. Karvonen captures that difference.
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Sources & References
- 1.Karvonen MJ, et al.. The effects of training on heart rate: a longitudinal study.
- 2.American Heart Association. Target Heart Rates Chart.
- 3.American College of Sports Medicine. Guidelines for Exercise Testing and Prescription.
LifeCheckIQ content is based on peer-reviewed research, recognised clinical guidelines, and authoritative medical sources, and is reviewed by Deborah Adotso, General Nurse, for clinical accuracy.
Medical Disclaimer: This tool is for informational and educational purposes only. Results are not a medical diagnosis. Always consult a qualified healthcare professional for medical advice, diagnosis, or treatment. In an emergency, call your local emergency number or visit the nearest hospital immediately.