Karvonen Target Heart Rate Calculator
Reviewed by Hamza Gujjar, Algorithm Architect & Software Developer
Last updated: July 27, 2026Why resting heart rate matters for target zones
Simpler target heart rate methods use a flat percentage of max heart rate, ignoring individual fitness level entirely. The Karvonen method instead factors in resting heart rate through "heart rate reserve," producing more personalized training targets.
Worked example
For a max heart rate of 190 bpm, resting heart rate of 60 bpm, targeting 70% intensity:
HRR = 190 - 60 = 130 bpm
Target HR = (130 x 0.70) + 60 = 151.0 bpm
Two people with identical max heart rates but different resting heart rates get different Karvonen targets at the same intensity percentage - a lower resting heart rate (often reflecting better cardiovascular fitness) produces a higher target heart rate for the same relative effort level.