Karvonen Heart Rate Zones & Heart Rate Reserve (HRR) Training Calculator
Calculate your exact 5 training heart rate zones (Zone 1 Active Recovery through Zone 5 VO2 Max) using the gold-standard Karvonen formula based on resting heart rate and Heart Rate Reserve (HRR) for optimal Zone 2 endurance and fat oxidation.
Zone 2 Target Endurance & Fat Burn (BPM)
Calculator Inputs
Zone 2 Target Endurance & Fat Burn (BPM)
Zone 4 Lactate Threshold (BPM)
Estimated Maximum Heart Rate (Max HR)
Zone 1: Active Recovery (50-60%)
Zone 3: Aerobic Tempo Pace (70-80%)
Zone 5: VO2 Max & Neuromuscular Peak (90-100%)
Karvonen 5-Zone Target Heart Rate Progression (BPM)
Exercise physiology training tool. Consult a sports cardiologist before initiating high-intensity Zone 4/5 training.
This tool is a mathematical wellness and fitness estimation model for general educational guidance only. The results do not constitute medical diagnosis, clinical advice, or treatment plans. Always consult a qualified physician or certified dietitian before starting any dietary regimen, exercise program, or making health decisions.
Calculation Methodology
Max HR = 220 - Age. Heart Rate Reserve (HRR) = Max HR - Resting HR. Target HR = Resting HR + (HRR * % Intensity).
Frequently Asked Questions
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