Karvonen Formula Heart Rate Zone Calculator

📊 Your Personal Information

Age (Years) Your current age in years

Gender

Resting Heart Rate (RHR) Measure first thing in the morning before getting out of bed. Typical: 60-100 bpm

Maximum Heart Rate (MHR) Formula

Tanaka (208 – 0.7 × Age)

🏆 Most accurate for all ages (Recommended)

Fox (220 – Age)

📚 Traditional method, widely used

Gulati (206 – 0.88 × Age)

👩 Optimized for women

Londeree (206.3 – 0.711 × Age)

🔬 Advanced formula for athletes

Manual Entry

🎯 Use your measured max heart rate

Your Measured Maximum Heart Rate From a graded exercise test or field test

Calculate Using

Karvonen Method (Heart Rate Reserve)

Most accurate – accounts for fitness level

Percentage of Max HR

Simple method – less personalized

📈 Your Results

Maximum Heart Rate

—bpm

Resting Heart Rate

—bpm

Heart Rate Reserve

—bpm

VO₂ Max Estimate

—ml/kg/min

RHR 50% 75% 100%

⚡ Your Training Zones

These personalized zones are calculated using your Heart Rate Reserve (HRR) for maximum accuracy.

Zone	Name	Intensity %	Heart Rate Range	Primary Benefit	Training Focus

💡 Personalized Insights

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Pro Heart Rate Zone Calculator