Heart Rate Reserve Calculator
Enter your age and resting heart rate to find your heart rate reserve.
Result
How to use
- Enter your values in the fields above.
- Press Calculate to see your result instantly.
- Use the Share button to copy a link to your result.
About this calculator
Heart rate reserve (HRR) is the gap between maximum and resting heart rate: HRR = HRmax − HRresting. The Karvonen method uses HRR to set exercise intensity more accurately than percentage-of-max alone: target HR = (HRR × intensity%) + HRresting, which accounts for individual fitness by anchoring the range to each person's actual resting pulse.
Personal trainers and coaches use Karvonen-based target heart rate zones to prescribe specific effort levels (e.g., 60-70% for fat-burning, 80-90% for high-intensity intervals), and cardiac rehabilitation programs use it to keep patients exercising safely within a doctor-approved intensity range.
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