Heart Rate Zone Calculator — Karvonen
Five heart rate zones by % of max and Karvonen
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Updated 2026-10-04The starting values (age 30, resting heart rate 60) are an example. Replace them with your own.
10 to 100 years. 220 − age is an adult estimate, so treat results for teenagers as a rough guide.
30 to 120 bpm. Measure for one minute lying down right after waking. Adds the Karvonen method.
100 to 230 bpm. If you have a value from a stress test, it replaces 220 − age.
Max heart rate 190 bpm
Result
- Max heart rate used
- 190 bpm
- Reference: Tanaka (208 − 0.7 × age)
- 187 bpm
- Heart rate reserve (max − rest)
- 130 bpm
Five heart rate zones
| Zone | Intensity | % of max HR | Karvonen |
|---|---|---|---|
| 1 Recovery | 50~60% | 95-114 | 125-138 |
| 2 Endurance | 60~70% | 114-133 | 138-151 |
| 3 Aerobic | 70~80% | 133-152 | 151-164 |
| 4 Threshold | 80~90% | 152-171 | 164-177 |
| 5 Maximum | 90~100% | 171-190 | 177-190 |
Splitting zones at 50, 60, 70, 80, 90 and 100% is a common convention, not a formal standard. Karvonen accounts for your resting heart rate, so the same intensity gives a higher number than the % of max method.
The math with your numbers
- Max HR = 220 − 30 = 190
- Zone 3 (% of max) = 190 × 70-80% = 133-152
- Zone 3 (Karvonen) = 60 + (190 − 60) × 70-80% = 151-164
220 − age is a population estimate, and individuals can differ by 10 bpm or more. If you have heart disease or high blood pressure, or take medicine that affects heart rate (such as beta blockers), set your training intensity with a doctor. Stop at once if you feel chest pain or dizziness.
Formulas: Fox S.M., Naughton J.P., Haskell W.L., Ann Clin Res 1971;3:404-432 (220 − age); Tanaka H. et al., J Am Coll Cardiol 2001;37(1):153-156 (208 − 0.7 × age); Karvonen M.J. et al., Ann Med Exp Biol Fenn 1957;35:307-315 (heart rate reserve). We use the formulas as widely quoted rather than from the original papers.
What it is
The heart rate zone calculator turns your age and resting heart rate into target heart rate ranges for training. When you run or ride with a watch or chest strap, the zones tell you whether an effort is easy or hard. The table puts the % of max method and the Karvonen method side by side so you can compare them directly. It opens with an example of a 30-year-old with a resting heart rate of 60.
How to use
- Enter your age.
- Enter your resting heart rate if you know it. Without it, the Karvonen column stays empty.
- Enter a measured max heart rate if you have one; otherwise 220 − age is used.
- Read the bpm ranges for each zone in the table.
- Check the formula lines to see how zone 3 was worked out.
How it works
- Max heart rate = 220 − age (Fox et al., 1971). Tanaka’s 208 − 0.7 × age (2001) is shown for reference.
- % of max method: target = max × intensity.
- Karvonen method: target = rest + (max − rest) × intensity (Karvonen et al., 1957).
- Zones: 1 at 50-60%, 2 at 60-70%, 3 at 70-80%, 4 at 80-90%, 5 at 90-100%, a common convention.
- Values are rounded to whole bpm once for display. Neighbouring zones share their boundary value.
Examples
Age 30, resting heart rate 60 bpm, max 190 bpm:
| Zone | Intensity | % of max | Karvonen |
|---|---|---|---|
| 1 Recovery | 50-60% | 95-114 | 125-138 |
| 2 Endurance | 60-70% | 114-133 | 138-151 |
| 3 Aerobic | 70-80% | 133-152 | 151-164 |
| 4 Threshold | 80-90% | 152-171 | 164-177 |
| 5 Maximum | 90-100% | 171-190 | 177-190 |
Good to know
220 − age is an average across many people, and real max heart rates often differ by 10 bpm or more. A stress test gives a precise value. Stop immediately if you feel chest pain, severe dizziness or can’t catch your breath. For run planning see the running pace calculator; for strength work, the one rep max calculator.
FAQ
How do I find my max heart rate?
The most common estimate is 220 − age, so 190 bpm at 30. The Tanaka formula (208 − 0.7 × age) is shown as a reference. A value measured in a stress test is better if you have one.
What is different about Karvonen?
It uses your resting heart rate. Target = rest + (max − rest) × intensity, so 70% comes out higher than with the % of max method. It reflects the lower resting rate of fitter people.
When should I measure resting heart rate?
Count your pulse for one minute right after waking, before you get up. Averaging a few mornings helps.
Who decided the five zones?
Splitting at 50, 60, 70, 80, 90 and 100% is a widespread convention, not a formal standard. Devices and coaches name and bound zones slightly differently.
Can I use it if I take medication?
Medicines that lower heart rate, such as beta blockers, and heart conditions can make these numbers wrong. Set your training intensity with a doctor.
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