Karvonen Target Heart Rate Zone

The Karvonen method is somewhat more accurate than the standard target heart rate formula because it factors in your resting heart rate.  Your resting heart rate is the number of times your heart beats when you're sitting still.  The more you exercise the more fit you become thereby causing your resting heart rate to drop.

Using the Karvonen method we will calculate the target heart rate zone for a 30-year-old man.  

220 - 30 = 190 = Maximum heart rate  

Now, subtract the resting heart rate from the maximum heart rate.  We will assume a 60 beats per minute resting heart rate.  

190 - 60 = 130  

Now, multiply by 50% and add back the resting heart rate to calculate the low end of the target heart rate zone.  

130 x 50% = 65

65 + 60 = 125 = Low end of zone  

Now, multiply by 85% and add back the resting heart rate to calculate the high end of the target heart rate zone.  

130 x 85% = 111

111 + 60 = 171 = High end of zone  

When factoring in the resting heart rate this allows the athlete to work in a higher range than when using the standard formula.

Always consult with a doctor before beginning an exercise program.