How the Karvonen method works
The Karvonen formula uses your heart rate reserve — the gap between maximum and resting pulse. It is (max HR − resting HR) × intensity + resting HR. At age 30 the max is 220 − 30 = 190; with a resting rate of 60 and 70% intensity you get (190 − 60) × 0.70 + 60 = 151 bpm. Get your maximum first from the max heart rate calculator. The upper anchor comes from the max heart rate calculator.
Choosing an intensity
Easy zones sit around 50–60%, moderate around 60–70%, and hard 70–85%. This is a general wellness estimate, not medical advice. Talk to a healthcare professional for personal guidance. Match your training load to your intake using the maintenance calorie calculator.
Finding your resting heart rate
Measure your pulse for a full minute right after waking, before getting up. A lower resting rate generally reflects better cardiovascular fitness and shifts your training zones. Combine training with the water intake calculator for recovery.
Take the reading on three or four mornings and average it, since poor sleep, alcohol or a coming cold can lift resting pulse by five to ten beats. Trackers that sample overnight usually give a steadier figure than a one-off count. Recheck it every couple of months as fitness improves: a resting rate falling from 65 to 58 shifts every Karvonen zone downward, and stale numbers quietly push easy sessions too hard. For a blood-pressure view of the same cardiovascular picture, see the mean arterial pressure calculator.
Frequently asked questions
- What is the Karvonen method?
- A way to set training heart rate using heart rate reserve — the gap between max and resting pulse.
- Why include resting heart rate?
- It personalises the zones, so fitter people with lower resting rates get tailored targets.
- What intensity should I train at?
- Easy efforts sit near 50–60%, moderate 60–70% and harder work 70–85% of reserve.
- How do I measure resting heart rate?
- Count your pulse for a minute right after waking, before getting out of bed.
- What if I take medication that affects my heart rate?
- Some medicines, beta blockers in particular, lower both resting and maximum heart rate, so age-based Karvonen zones can read too high. Use perceived effort alongside the number and discuss intensity with a healthcare professional. This is a general estimate, not medical advice.