Understanding This Calculator
The Karvonen method, published by Finnish physiologist Martti Karvonen in 1957, refines target heart rate training by incorporating resting heart rate — a proxy for cardiovascular fitness — rather than using max heart rate alone. Fitter individuals with lower resting heart rates get a personalized target rather than a flat percentage of max.
This is considered more accurate than the simple %-of-max-HR method, especially for people whose fitness level differs significantly from population averages.
- Max HR 220 − age
- Resting HR measured first thing in the morning
- intensity% desired training zone, e.g. 0.70
| Intensity | Target HR |
|---|---|
| 60% | 158 bpm |
| 70% | 170 bpm |
| 85% | 187 bpm |
Frequently Asked Questions
How do I measure my resting heart rate accurately?
Check your pulse for 60 seconds immediately upon waking, before getting out of bed, ideally averaged over 3-5 mornings for consistency.
Why is Karvonen more accurate than % of max HR?
It accounts for individual fitness via resting heart rate, so two people with the same max HR but different fitness levels get different, more personally appropriate targets.