Karvonen Heart Rate Zone Calculator
Calculate training zones using the Karvonen formula (Heart Rate Reserve method). More personalized zones based on your resting heart rate.
About Karvonen (Heart Rate Reserve)
The Karvonen formula, also known as the Heart Rate Reserve (HRR) method, accounts for your resting heart rate to provide more personalized training zones. Developed by Finnish physiologist Martti Karvonen, this method is considered more accurate than simple %Max HR because it factors in your individual fitness level through resting heart rate.
Auto-Calculate from Your Data
Upload Strava, Garmin, or Intervals.icu exports to estimate your zones
Strava vs Garmin vs TrainingPeaks: Zone Differences
Different platforms calculate training zones differently. Here's what each expects:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.