Enter your resting heart rate, maximum heart rate, and the intensity of the exercise into the calculator to determine your target heart rate using the Karvonen Formula.

Karvonen Formula

The Karvonen Formula is used to calculate the target heart rate for aerobic exercise based on the intensity level. The formula is as follows:

THR = RHR + ((MHR - RHR) * Intensity)

Variables:

  • THR is the target heart rate (beats per minute)
  • RHR is the resting heart rate (beats per minute)
  • MHR is the maximum heart rate (beats per minute)
  • Intensity is the level of exercise intensity (percentage)

To calculate the target heart rate (THR), subtract the resting heart rate (RHR) from the maximum heart rate (MHR), multiply the result by the exercise intensity, and then add the RHR back to the result.

What is the Karvonen Formula?

The Karvonen Formula is a mathematical formula that helps to determine the target heart rate zone for physical activity. It takes into account an individual’s resting heart rate (RHR) to calculate the target heart rate (THR) during exercise. This personalized approach ensures that one exercises within the most effective heart rate zone to improve cardiovascular fitness.

How to Calculate Target Heart Rate with the Karvonen Formula?

The following steps outline how to calculate the target heart rate using the Karvonen Formula.

  1. First, measure your resting heart rate (RHR) in beats per minute. This is best done first thing in the morning before getting out of bed.
  2. Next, determine your maximum heart rate (MHR). The simplest way to estimate this is by subtracting your age from 220.
  3. Choose the intensity level at which you wish to exercise. This is usually a percentage between 50% and 85%.
  4. Use the Karvonen Formula: THR = RHR + ((MHR – RHR) * Intensity).
  5. Finally, calculate your target heart rate (THR) in beats per minute.
  6. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem:

Use the following variables as an example problem to test your knowledge.

Resting Heart Rate (RHR) = 60 beats per minute

Maximum Heart Rate (MHR) = 190 beats per minute

Intensity = 70%