What is the Karvonen method?

Unlike the basic 220-age formula, the Karvonen method includes your Resting Heart Rate (RHR) to find your Heart Rate Reserve, providing much more accurate training zones.

What is the fat burn zone?

It is typically 60% to 70% of your maximum heart rate reserve. At this intensity, your body primarily uses stored fat for energy rather than glycogen.

Target Heart Rate Calculator

Determine your maximum heart rate and training heart rate zones using Tanaka, Fox, and Karvonen reserve calculations.

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Quick Summary: Target Heart Rate Calculator

Target Heart Rate (THR) zones in FY 2026-27 help you train at the right intensity. For fat oxidation (Zone 2), aim for 60-70% of your heart rate reserve using the Karvonen formula for maximum precision. The Karvonen formula is: THR = ((Max HR - Resting HR) × %Intensity) + Resting HR.

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