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Health and fitness formula

How to calculate karvonen heart rate

The Karvonen method uses resting heart rate to estimate training-zone targets.

See the formulaOpen calculator
Direct answer
Formula
target HR = resting HR + (max HR - resting HR) * intensity

Use the table below to match each symbol with the right input. Keep units consistent before you start.

Karvonen heart rate formula
Start here when you only need the equation and variable names.
Formula
target HR = resting HR + (max HR - resting HR) * intensity

The Karvonen method uses resting heart rate to estimate training-zone targets.

Variable meanings
Check each symbol, meaning, and unit before you calculate.
SymbolNameDescriptionUnit
target HRTarget heart rateHeart rate for the chosen training intensity.bpm
resting HRResting heart rateHeart rate at rest.bpm
max HRMaximum heart rateEstimated or tested max heart rate.bpm
intensityIntensityTarget zone as a decimal, such as 0.70.Depends on inputs
When to use this formula
Check that your situation matches the formula before you trust the result.
  • Works for exercise zones when you know resting heart rate and estimated or tested max heart rate.
Step-by-step method
Follow these steps when you are solving it by hand.
  1. 1Estimate or measure maximum heart rate.
  2. 2Subtract resting heart rate to get heart rate reserve.
  3. 3Multiply reserve by target intensity as a decimal.
  4. 4Add resting heart rate back.
Examples
These sample numbers show the order of operations and units.
70% target
max HR
180 bpm
resting HR
60 bpm
intensity
0.70
  1. 1.reserve = 180 - 60 = 120
  2. 2.target HR = 60 + 120 * 0.70
  3. 3.target HR = 144 bpm
Result
The 70% target is 144 bpm.
60% to 70% range
max HR
190 bpm
resting HR
55 bpm
intensity
0.60 to 0.70
  1. 1.reserve = 190 - 55 = 135
  2. 2.low = 55 + 135 * 0.60 = 136 bpm
  3. 3.high = 55 + 135 * 0.70 = 150 bpm
Result
The target range is about 136 to 150 bpm.
Mistakes to avoid
Small input or unit errors can change the answer a lot.
  • Treating the karvonen heart rate result as a diagnosis or a personal training plan.
  • Mixing inches, centimeters, pounds, and kilograms without converting first.
  • Using stale measurements after weight, activity, or training level changes.
  • Ignoring the method assumptions behind the estimate.
Open the Heart Rate Calculator
Open the calculator for the answer without rewriting the formula.

Enter your values in the related calculator, then compare the output with the hand method above.

Open Heart Rate Calculator
FAQs
Short answers for common formula questions.
Is the Karvonen heart rate formula a medical test?

No. It gives an estimate from a few inputs. Treat it as a planning or screening number, and ask a qualified clinician about symptoms, medication, pregnancy, eating disorders, or medical conditions.

Why can my Karvonen heart rate result differ from a wearable or lab test?

Different methods use different assumptions. Small measurement changes, activity estimates, and rounding can move the result.

Can I use the Heart Rate Calculator instead?

Yes. The Heart Rate Calculator handles the arithmetic and helps catch unit conversion mistakes.