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How the Karvonen Formula Calculates Heart Rate Zones

This calculator uses the Karvonen method, a heart rate reserve formula developed by Finnish physiologist Martti Karvonen in 1957. Instead of simply taking a percentage of maximum heart rate, the Karvonen formula subtracts resting heart rate from maximum heart rate to give Heart Rate Reserve (HRR), then multiplies by the target intensity and adds resting heart rate back. The equation is target HR equals HRR times intensity plus resting HR. Maximum heart rate is estimated using the Tanaka formula 208 minus 0.7 times age, which research has shown to be more accurate across ages than the traditional 220 minus age. Resting heart rate is measured first thing in the morning before getting out of bed. This personalised approach accounts for individual fitness level: a trained endurance athlete with a resting heart rate of 45 beats per minute will have a much larger HRR than a sedentary person with 75 beats per minute, leading to different target zones at the same percentage.

Using Zones to Structure Endurance Training

The five-zone model used by most coaches maps directly to physiological thresholds. Zone 1 (50 to 60 percent HRR) is recovery pace for easy warm-ups and cooldowns. Zone 2 (60 to 70 percent HRR) is the aerobic base zone where mitochondrial density and fat oxidation improve most efficiently. Polarised training research by Stephen Seiler shows elite endurance athletes spend roughly 80 percent of their training volume in Zone 2. Zone 3 (70 to 80 percent HRR) is tempo work near the aerobic threshold. Zone 4 (80 to 90 percent HRR) corresponds to lactate threshold, typically held for 20 to 40 minutes in intervals. Zone 5 (90 to 100 percent HRR) targets VO2 max with short intervals of 2 to 5 minutes. Balancing time across zones, with most work easy and hard days truly hard, is the evidence-based recipe for sustainable endurance gains.

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