Training by heart rate helps you exercise at the intended effort. The Karvonen method personalises zones by including resting heart rate, so fitter people with low resting rates get appropriate targets.
How to use it
Measure your resting pulse for a full minute right after waking on a few mornings and average it. Enter your age and the intensity range you want: 50–70% for moderate effort, 70–85% for vigorous effort.
Why Tanaka instead of 220 − age?
Research by Tanaka and colleagues found 208 − 0.7 × age fits measured maximum heart rates better across ages, especially in older adults.
Safety
Beta blockers and some other medicines lower heart rate. If you have a heart condition, ask your doctor for personal limits.
Inputs explained
| Field | What to enter |
|---|---|
| Age | In years |
| Resting heart rate | In bpm |
| Intensity from | In % |
| Intensity to | In % |
What each result means
- Estimated max heart rate = 208 – 0.7×[Age]
- Target zone from = [Resting heart rate] + [Heart rate reserve]×[Intensity from]÷100
- Target zone to = [Resting heart rate] + [Heart rate reserve]×[Intensity to]÷100
Example values
How the main result changes when Age changes and everything else stays at the example values above:
| Age (years) | Target zone from (bpm) |
|---|---|
| 20 | 130 |
| 30 | 126 |
| 40 | 123 |
| 50 | 119 |
| 60 | 116 |
| 80 | 109 |
Formula
HRmax = 208 − 0.7 × ageTarget = HRrest + (HRmax − HRrest) × intensityWorked example
Age 40, resting heart rate 65 bpm, 50–70% intensity.
HRmax = 208 − 0.7 × 40 = 180 bpm; reserve = 180 − 65 = 115.
Zone = 65 + 115 × 0.5 ≈ 123 bpm to 65 + 115 × 0.7 ≈ 146 bpm.
Key terms
- Maximum heart rate
- The highest heart rate reachable during all-out effort.
- Heart rate reserve
- Maximum minus resting heart rate.
- Karvonen method
- Setting target zones as a percentage of heart rate reserve.
Frequently asked questions
Is the estimated maximum exact?
No. Individuals can differ by 10 bpm or more; a supervised test is more accurate.
What zone burns the most fat?
Lower intensities use a higher share of fat, but higher intensities burn more total energy.
How often should I re-check resting heart rate?
Every few weeks, since it falls as fitness improves.
What formula does the Target Heart Rate Calculator use?
HRmax = 208 − 0.7 × age.