Heart Rate Zone Calculator
1Very light or Warm up Zone0 - 0
2Light or Fat Burn Zone0 - 0
3Moderate or Aerobic Zone0 - 0
4Hard or Anaerobic Zone0 - 0
5Maximum VO2 Max0 - 0

Heart Rate Zones: Using the Karvonnen Formula

The Karvonen Formula is a personalized approach to determine your exercise intensity levels. Unlike standard methods that only use maximum heart rate (MHR), the Karvonen Formula incorporates your resting heart rate (RHR) to calculate more accurate training zones. The formula is:

Target Heart Rate = ((MHR - RHR) × %Intensity) + RHR

Where MHR is your Maximum Heart Rate, typically estimated as 220 minus your age, and RHR is your Resting Heart Rate measured in beats per minute (bpm). %Intensity is the desired intensity level (e.g., 60% for moderate intensity).

Steps to Calculate Your Heart Rate Zones

  1. Determine your MHR by subtracting your age from 220.
  2. Measure your RHR by taking your pulse first thing in the morning.
  3. Choose your desired training intensity (%).
  4. Apply the Karvonen Formula to calculate your target heart rate.

This method allows for a more individualized understanding of exercise intensity levels, helping you to train more effectively within your unique heart rate zones.

For more in-depth information and examples, you might find these resources helpful:

American Heart Association: Understanding Heart Rate Zones
American College of Sports Medicine: Applying the Karvonen Formula