1. What is Heart Rate Reserve (HRR)?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate and resting heart rate. It represents the range of heart rate values available for exercise and training intensity modulation.

2. How Does the Calculator Work?

The calculator uses the HRR formula:

Where:

• \( RHR \) — Resting Heart Rate (bpm)
• \( HRR \) — Heart Rate Reserve (bpm)
• \( \% Intensity \) — Training intensity as decimal (0-1)

Explanation: This formula calculates target heart rate zones for exercise training based on your individual heart rate reserve.

3. Importance of HRR Calculation

Details: Calculating training zones using HRR provides more personalized intensity targets compared to using maximum heart rate percentages alone, as it accounts for individual resting heart rate differences.

4. Using the Calculator

Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your calculated HRR (max HR - resting HR), and desired intensity percentage as a decimal between 0 and 1.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, ideally after a good night's sleep.

Q2: How do I calculate my maximum heart rate?
A: While 220-age is a common estimate, the most accurate method is through maximal exercise testing. HRR is calculated as Max HR - Resting HR.

Q3: What are typical intensity zones?
A: Common training zones: Recovery (50-60%), Aerobic (60-70%), Tempo (70-80%), Threshold (80-90%), VO2 Max (90-100%).

Q4: Why use HRR instead of just max HR percentage?
A: HRR accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.

Q5: How often should I reassess my HRR?
A: Reassess your resting heart rate monthly and maximum heart rate every 3-6 months, or when your fitness level changes significantly.