Exercise Heart Rate Reserve Calculator
Calculate your target heart rate training zones using the Karvonen (Heart Rate Reserve) method for more accurate exercise intensity prescription.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Information
Measure upon waking
Karvonen Method
Target HR = ((Max HR - Resting HR) × %intensity) + Resting HR
More accurate than simple percentage of max HR as it accounts for individual fitness level via resting heart rate.
Target Heart Rate Zone
130 - 154 bpm
55-75% HRR
Overall health and fitness
Max HR
184
bpm
HRR
119
bpm
Fitness
Good
All Training Zones
Recovery, warm-up, cool-down
Fat burning, endurance base building
Improved aerobic capacity
Lactate threshold improvement
Maximum performance, sprint power
Recommendations
- • Mix Zone 2-3 activities for most sessions
- • Add one Zone 4 session per week
- • Aim for 30-45 minutes, 4-5 times per week
- • Always warm up in Zone 1-2 for 5-10 minutes
- • Monitor heart rate during exercise
Max HR Formula Comparison
220 - age: 185 bpm
Tanaka: 184 bpm (used)
Gellish: 183 bpm
True max HR can only be determined by exercise testing
Disclaimer: These are estimated target zones. Actual exercise prescription should be individualized. Consult a healthcare provider before starting an exercise program, especially if you have cardiovascular conditions or risk factors.
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