Exercise Heart Rate Reserve Calculator
Calculate your target heart rate training zones using the Karvonen (Heart Rate Reserve) method for more accurate exercise intensity prescription.
Your Information
Measure upon waking
Karvonen Method
Target HR = ((Max HR - Resting HR) Ă— %intensity) + Resting HR
More accurate than simple percentage of max HR as it accounts for individual fitness level via resting heart rate.
Target Heart Rate Zone
130 - 154 bpm
55-75% HRR
Overall health and fitness
Max HR
184
bpm
HRR
119
bpm
Fitness
Good
All Training Zones
Recovery, warm-up, cool-down
Fat burning, endurance base building
Improved aerobic capacity
Lactate threshold improvement
Maximum performance, sprint power
Recommendations
- • Mix Zone 2-3 activities for most sessions
- • Add one Zone 4 session per week
- • Aim for 30-45 minutes, 4-5 times per week
- • Always warm up in Zone 1-2 for 5-10 minutes
- • Monitor heart rate during exercise
Max HR Formula Comparison
220 - age: 185 bpm
Tanaka: 184 bpm (used)
Gellish: 183 bpm
True max HR can only be determined by exercise testing
Disclaimer: These are estimated target zones. Actual exercise prescription should be individualized. Consult a healthcare provider before starting an exercise program, especially if you have cardiovascular conditions or risk factors.