Calculate your optimal training zones using the Karvonen Formula, which accounts for your resting heart rate for better accuracy.
Tip: Measure pulse for 60 seconds first thing in the morning.
Target @ 65% Intensity
Max Heart Rate
187 bpm
Heart Rate Reserve
117 bpm
Very light effort, helps recovery.
Basic endurance, utilizes fat.
Improves cardiovascular fitness.
High intensity, increases speed.
Maximum effort, short bursts only.
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (THR) training zones. Unlike simple methods that only use your age, the Karvonen method incorporates your Resting Heart Rate (RHR), making the results customized to your current fitness level.
As you get fitter, your heart becomes more efficient and your resting heart rate drops. The Karvonen formula accounts for this, meaning your training zones adapt as your fitness improves. This ensures you are always training at the right intensity.