Advanced Heart Rate & VO2 Calc
The Karvonen Method calculates your personalized training zones by incorporating your Resting Heart Rate (RHR), offering a more accurate target than standard age-based formulas.
This tool also estimates your VO₂ Max (Aerobic Capacity) and assesses your cardiovascular fitness level, helping you train smarter, not just harder.
Standard (220 – Age)
Tanaka (208 – 0.7 × Age)
Fitness Profile
KARVONEN
—
Max HR
—
Est. VO2 Max
—
Fitness Level
Fat Loss
Endurance
Anaerobic
VO2 Max
Zone 1 (50-60%)
Warm Up / Recovery
—bpm
Zone 2 (60-70%)
Fat Burn / Base
—bpm
Zone 3 (70-80%)
Aerobic Fitness
—bpm
Zone 4 (80-90%)
Anaerobic Threshold
—bpm
Zone 5 (90-100%)
Peak Performance
—bpm
Science Explained
VO₂ Max Estimate: This tool uses the Uth-Sørensen-Overgaard-Pedersen estimation: $15 \times (Max HR / Resting HR)$. It provides a snapshot of your aerobic efficiency.
- RHR & Fitness: A lower resting heart rate usually indicates a stronger, more efficient heart (Athletic < 60 bpm).
- Target Zones: Training in specific zones elicits specific adaptations. For example, Zone 2 improves mitochondrial efficiency (fat burning), while Zone 4 improves lactate tolerance.
Accurate Measurement
1
Measure RHR
Take your pulse immediately upon waking, before coffee or activity. Count beats for 60 seconds.
2
Select Goal
After calculating, click a “Goal” button to highlight the exact heart rate range you should maintain during your workout.
Important: This tool provides estimates. Actual Max HR and VO2 Max can vary by genetics and medication usage (e.g., Beta Blockers). Consult a physician before starting vigorous exercise.