Heart Rate Reserve Calculator
Karvonen zones from your resting heart rate. Free, private and instant.
How to use the Heart Rate Reserve
- Enter age.
- Choose sex: Male or Female.
- Enter resting heart rate (bpm).
- Choose max heart rate formula: Tanaka (208 - 0.7 x age), most accurate, Classic (220 - age) or Gulati (206 - 0.88 x age), women.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Heart Rate Reserve
Heart rate reserve is your maximum heart rate minus your resting heart rate. The Karvonen method uses it to set training zones that adjust to your fitness, and the tool also rates your resting heart rate.
Also known as: Karvonen calculator, HRR calculator, Karvonen formula heart rate, heart rate reserve zones.
Worked example
- Age: 30 years
- Sex: Male
- Resting heart rate: 65 bpm
- Max heart rate formula: Tanaka (208 - 0.7 x age), most accurate
Heart rate reserve: 122 bpm (Resting HR: Good). Your heart rate reserve is 122 bpm (max 187 minus resting 65). Moderate training with the Karvonen method is 126 to 150 bpm.
- Max heart rate: 187 bpm
- Resting heart rate: 65 bpm
- Heart rate reserve: 122 bpm
- Moderate zone (50-70%): 126 - 150 bpm
Formula and cut-offs
HRR = max HR - resting HR. Target HR = resting HR + HRR x intensity %.
Frequently asked questions
What is heart rate reserve?
It is the difference between maximum and resting heart rate, the range your heart can use during exercise.
What is a good resting heart rate?
Most adults are 60 to 100 bpm; fit people are often 50 to 60.
How do I measure resting heart rate?
Count your pulse for 60 seconds after waking, before getting out of bed.
What is the heart rate reserve for a 30-year-old man and a resting heart rate of 65 bpm?
Heart rate reserve: 122 bpm (Resting HR: Good). Your heart rate reserve is 122 bpm (max 187 minus resting 65). Moderate training with the Karvonen method is 126 to 150 bpm. Enter your own numbers above for a personal result.
Sources and references
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.