Heart Rate Reserve Calculator

Understanding Heart Rate Reserve

Heart Rate Reserve (HRR) is a method used to calculate target heart rate training zones based on the difference between your maximum heart rate and your resting heart rate. This method, also known as the Karvonen formula, provides a more personalized approach to heart rate training compared to simple percentage-based calculations.

The HRR method accounts for individual fitness levels by incorporating resting heart rate, which tends to decrease as cardiovascular fitness improves. This makes it particularly useful for athletes and individuals with varying fitness levels.

According to the American Heart Association and international health organizations, using HRR for exercise intensity prescription is considered one of the most accurate methods for establishing appropriate training zones.

Frequently Asked Questions

What is Heart Rate Reserve (HRR)?

Heart Rate Reserve is the difference between your maximum heart rate and your resting heart rate. It represents the range of heart rates available for exercise. The HRR method (Karvonen formula) uses this reserve to calculate target training zones that are personalized to your fitness level.

How is HRR calculated?

HRR is calculated using the formula: HRR = Maximum Heart Rate (MHR) – Resting Heart Rate (RHR). Target training zones are then calculated as: Target Heart Rate = (HRR × Intensity%) + RHR.

Why is HRR better than simple percentage calculations?

HRR accounts for individual differences in resting heart rate, which reflects cardiovascular fitness. This makes it more accurate for establishing training zones, especially for individuals with higher or lower than average resting heart rates.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count the number of beats in 60 seconds, or count for 30 seconds and multiply by 2. For accuracy, measure on multiple days and take the average.

Is the 220-age formula accurate for maximum heart rate?

The 220-age formula is a general estimate. Individual maximum heart rates can vary by 10-20 beats from this prediction. For greater accuracy, consider a supervised maximal exercise test, especially if you have health concerns.

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