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Find target heart rate zones by age, including the Karvonen reserve method.
Target heart rate is the ideal heart rate range during exercise, expressed as a percentage of maximum heart rate, used to optimize training intensity for specific fitness goals.
| Zone | % Max HR | Benefit |
|---|---|---|
| Warm Up | 50 to 60% | Recovery, easy warm-up |
| Fat Burn | 60 to 70% | Fat oxidation, endurance base |
| Cardio | 70 to 80% | Aerobic fitness, stamina |
| Hard | 80 to 90% | Anaerobic threshold, speed |
| Max | 90 to 100% | Peak power, VO2 max |
Formula
Max HR = 220 − Age | Karvonen THR = ((Max HR − Resting HR) × % Intensity) + Resting HRAge = Your age in years
Max HR = Maximum heart rate (estimated or measured)
Resting HR = Heart rate at complete rest (bpm)
Worked Example
30 years old, resting HR 70 bpm, 70% intensity (Karvonen)
Did you know? The Karvonen method, developed by Finnish physiologist Martti Karvonen in 1957, remains one of the most accurate non-laboratory methods for determining training heart rate zones because it accounts for individual fitness via resting heart rate (source: ACSM).
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