How do I use the Karvonen method?

To use Karvonen: 1) Find your max HR (220 minus age or field test), 2) Measure resting HR (first thing in morning), 3) Calculate HRR = Max HR - Resting HR, 4) For each zone, multiply HRR by intensity percentage and add resting HR back.

Is Karvonen more accurate than 220 minus age?

Yes, Karvonen is more accurate because it accounts for individual fitness through resting heart rate. A fit person with low resting HR will get different zones than an unfit person with the same max HR, reflecting their actual training needs.

What is a good resting heart rate for Karvonen?

Average resting HR is 60-80 bpm. Athletes often have 40-60 bpm. Elite endurance athletes may be 35-50 bpm. Measure first thing in morning before getting up, averaged over 3-5 days for accuracy in Karvonen calculations.

Karvonen Formula Heart Rate Calculator

Calculate more accurate heart rate training zones using the Karvonen Formula, which incorporates your resting heart rate for personalized results.

Quick Answer: Karvonen Formula: Target HR = Resting HR + (HRR × intensity %). Example at 70%: 60 + ((190-60) × 0.70) = 151 bpm. Average resting HR: 60-80 bpm (athletes: 40-60 bpm).

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The gear these numbers assume

Every pace, zone and power figure on this page assumes something is measuring it. These are the three that cover running, cycling and the threshold work in between.

Garmin Forerunner 965

Multisport with the training-load and threshold metrics most of these calculations assume you can actually see day to day.

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COROS APEX 2 Series GPS Watch

Sapphire titanium and the longest battery in its class, which is the deciding feature once sessions run past a few hours.

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Favero Assioma Uno Power Meter Pedal

Single-sided pedal power, the cheapest honest way to start training with watts instead of estimating from heart rate.

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Frequently Asked Questions

What is the Karvonen Formula?

The Karvonen Formula is a method for calculating target heart rate zones that takes into account your resting heart rate, making it more personalized and accurate than basic age-based formulas.

How is it different from basic heart rate calculations?

Unlike the basic 220-age formula, the Karvonen method uses your heart rate reserve (maximum HR minus resting HR) to calculate zones, providing more accurate training intensities.

Zone 2 Training for Runners and Cyclists by Drew Calloway, book cover

The companion book Zone 2 Training for Runners and Cyclists by Drew Calloway

Find your heart rate zones, build an aerobic base with 8- and 12-week plans, and use pace and power tables to train easy and race faster. Inside: zone tables by age, max HR, heart rate reserve (Karvonen) and LTHR, field tests for max HR, LTHR and FTP, four ways to verify Zone 2 without trusting your watch, and complete base plans for running and for cycling.

Paperback on Amazon Kindle edition