Heart Rate Zone Calculator (Karvonen Formula)
Personal Information
Heart Rate Zone Results
Zone Details
| Zone | Intensity (%HRR) | Heart Rate Range (bpm) | Purpose | Duration |
|---|
What is Karvonen Formula?
The Karvonen Formula is one of the most accurate methods to calculate exercise intensity based on Heart Rate Reserve (HRR).
Formula:
Target HR = (Max HR - Resting HR) × Intensity% + Resting HR
Max HR = 220 - Age
Target HR = (Max HR - Resting HR) × Intensity% + Resting HR
Max HR = 220 - Age
Zone Intensities
- Zone 1 (50-60%): Recovery, Active Rest
- Zone 2 (60-70%): Aerobic Base, Fat Burning
- Zone 3 (70-80%): Aerobic Power, Endurance
- Zone 4 (80-90%): Anaerobic Threshold, Lactate Threshold
- Zone 5 (90-100%): Maximal Power, Speed Training
FAQ
Heart rate zones divide exercise intensity into 5 zones. Zone 1 is light exercise, Zone 5 is maximum intensity exercise, and each zone provides different training benefits.
Measure your pulse for 1 minute while lying down immediately after waking up in the morning. The normal range is typically 60-80 bpm.
It depends on your goal. Zone 2-3 for fat loss, Zone 3-4 for endurance improvement, and Zone 4-5 for performance enhancement are most effective.