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Heart Rate Reserve Formula:
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The Heart Rate Reserve (HRR) method, also known as the Karvonen method, is a formula used to calculate training heart rate zones based on your maximum heart rate and resting heart rate. It provides a more personalized approach to exercise intensity than using percentages of maximum heart rate alone.
The calculator uses the HRR formula:
Where:
Explanation: The heart rate reserve represents the range between your resting and maximum heart rates, providing a more accurate basis for determining exercise intensity zones.
Details: Calculating HRR is essential for creating personalized exercise programs, determining appropriate training intensities, and monitoring cardiovascular fitness improvements over time.
Tips: Enter your maximum heart rate and resting heart rate in beats per minute (bpm). For best results, measure your resting heart rate first thing in the morning before getting out of bed.
Q1: How do I measure my maximum heart rate?
A: The most accurate method is through a graded exercise test. Alternatively, you can use the formula 220 - age, though this is an estimate.
Q2: What is a normal resting heart rate?
A: For most adults, a normal resting heart rate ranges from 60-100 bpm. Well-trained athletes may have resting heart rates as low as 40 bpm.
Q3: How is HRR used in training?
A: HRR is used to calculate training zones by taking a percentage of your HRR and adding it back to your resting heart rate.
Q4: What are the typical training zones based on HRR?
A: Common zones include: Very light (50-60% HRR), Light (60-70% HRR), Moderate (70-80% HRR), Hard (80-90% HRR), and Maximum (90-100% HRR).
Q5: How often should I recalculate my HRR?
A: It's recommended to reassess your resting heart rate every 4-6 weeks as your fitness improves. Maximum heart rate changes more slowly with age.