Home
Back
Heart Rate Reserve (HRR) Formula:
| From: | To: |
The Heart Rate Reserve (HRR) method, also known as the Karvonen method, is a formula used to calculate exercise intensity as a percentage of your heart rate reserve. It provides a more personalized approach to exercise intensity than using maximum heart rate alone.
The calculator uses the HRR formula:
Where:
Explanation: The HRR method accounts for individual differences in resting heart rate, providing a more accurate measure of exercise intensity than methods based solely on maximum heart rate.
Details: Accurate exercise intensity calculation is crucial for designing effective training programs, ensuring safety during exercise, and achieving specific fitness goals. The HRR method helps individuals train at the appropriate intensity for their fitness level and objectives.
Tips: Enter your current heart rate in bpm, resting heart rate in bpm, and maximum heart rate in bpm. All values must be valid positive numbers, and maximum heart rate must be greater than resting heart rate.
Q1: How do I measure my resting heart rate?
A: Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds for the most accurate reading.
Q2: How do I estimate my maximum heart rate?
A: The most common estimation is 220 minus your age, though individual variations exist. For more accuracy, consider a graded exercise test.
Q3: What intensity ranges are recommended for different goals?
A: Generally, 50-60% for light activity, 60-70% for fat burning, 70-80% for aerobic fitness, and 80-90% for maximum performance training.
Q4: Are there limitations to the HRR method?
A: The method assumes a linear relationship between heart rate and exercise intensity, which may not hold true for all individuals or exercise types.
Q5: Should I use this method for high-intensity interval training?
A: While HRR can guide intensity ranges, HIIT often uses perceived exertion and performance metrics alongside heart rate monitoring.