What is the Karvonen method?

The Karvonen method uses heart rate reserve to set training zones. Target HR = (HRmax - HRrest) x intensity% + HRrest. This personalizes zones based on your individual fitness level.

What intensity percentages should I use?

Common zones: Zone 1 recovery 50-60%, Zone 2 aerobic base 60-70%, Zone 3 aerobic power 70-80%, Zone 4 threshold 80-90%, Zone 5 maximal 90-100% of HRR.

How is Karvonen different from % HRmax?

Karvonen zones account for resting heart rate, which shifts zones upward compared to simple % HRmax. At 70% HRR, someone with a low resting HR will have a higher target than at 70% HRmax.

Karvonen Target Heart Rate Zone Calculator

Calculate personalized target heart rate zones using the Karvonen formula: THR = HRR x intensity% + HRrest.

Use the full interactive calculator below, or

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Karvonen Target Heart Rate Zone Calculator

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Frequently Asked Questions

What is the Karvonen method?

What intensity percentages should I use?

How is Karvonen different from % HRmax?