Heart Rate
Karvonen heart rate.
Enter your maximum and resting heart rate to get target heart rates by the Karvonen (heart rate reserve) method, for any intensity range plus the light, moderate and vigorous bands. Runs in your browser.
Heart rates
Target heart rate
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Worked example
Maximum 190 bpm and resting 60 bpm give a heart rate reserve of 190 − 60 = 130 bpm. At 60% intensity: 60 + 130 × 0.60 = 138 bpm. At 80%: 60 + 130 × 0.80 = 164 bpm. So a 60 to 80% range is 138 to 164 bpm. By comparison, 60 to 80% of maximum heart rate with no reserve would be 114 to 152 bpm.
How it works
The Karvonen method uses heart rate reserve, the gap between your maximum and resting heart rate: target HR = resting HR + (maximum HR − resting HR) × intensity. Because it includes resting heart rate, a fitter person with a lower resting rate gets different targets than someone with the same maximum.
The bands shown follow the intensity ranges commonly quoted as percent of heart rate reserve: light 30 to 40%, moderate 40 to 60% and vigorous 60 to 90%. Martti Karvonen’s 1957 study found that training at about 60% of the heart rate reserve was where cardiorespiratory fitness began to improve. Maximum heart rate is the biggest source of error, so use a measured value where you can; age-based estimates are only averages and can be well off for an individual.
Sources and basis (checked 2026-10-05): BC Medical Journal, The science of exercise prescription: Martti Karvonen and his contributions (formula, intensity bands).
FAQ
What is the Karvonen formula?
Target heart rate = resting heart rate + (maximum heart rate - resting heart rate) x intensity. The difference between maximum and resting is your heart rate reserve.
How is Karvonen different from percent of max heart rate?
Percent of max ignores your resting heart rate. Karvonen adds it back, so targets shift up for people with a higher resting rate.
What intensity should I use?
Moderate exercise is commonly described as 40 to 60% of heart rate reserve and vigorous as 60 to 90%. Choose a range that matches your fitness and goal.
How do I measure my resting heart rate?
Take your pulse for a full minute on waking, before getting out of bed, and average a few mornings.
Where do I get my maximum heart rate?
The most accurate way is a supervised maximal test. Age-based formulas are only estimates.
Disclaimer
Not medical advice. Heart rate targets are estimates and are not suitable for everyone, especially with a heart condition or on medication that affects heart rate. Talk to a doctor before starting vigorous exercise, and stop if you feel chest pain, dizziness or unusual breathlessness.