How to Calculate Heart Rate Training Zones (Karvonen Formula)
The Karvonen formula is target HR = (HRmax - HRrest) x intensity + HRrest. For a 30-year-old (HRmax 190) with a resting HR of 60, a 70% intensity zone works out to about 151 bpm.
Open the interactive Everyday Lifestyle tool →Formula: Target HR = (HRmax - HRrest) x % + HRrest
Key facts
| Formula | Target HR = (HRmax - HRrest) x % + HRrest |
|---|---|
| Age 30, HRrest 60, 60% | 138 bpm |
| Age 30, HRrest 60, 70% | 151 bpm |
| Age 30, HRrest 60, 85% | 170.5 bpm |
| HRmax used | 220 - age |
Frequently asked questions
What is the Karvonen formula?
It factors in resting heart rate, not just age: target HR = (HRmax - HRrest) x intensity + HRrest, giving a more personalized zone than a max-HR-only method.
What is a moderate-intensity heart rate zone?
Roughly 50-70% of heart rate reserve. For a 30-year-old with HRrest 60, that spans about 125-151 bpm.
Why use resting heart rate instead of just max heart rate?
Resting HR reflects individual fitness level, so two people with the same HRmax can have different, more accurate target zones.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Heart Rate Zones Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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