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Heart Rate Reserve Formula:
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The Heart Rate Reserve (HRR) method is a formula used to calculate target heart rate zones for exercise training. It's considered more accurate than simple percentage-based methods because it accounts for individual resting heart rate.
The calculator uses the HRR formula:
Where:
Explanation: The HRR is calculated as Maximum Heart Rate minus Resting Heart Rate. This method provides personalized training zones based on your individual heart rate characteristics.
Details: Training in specific heart rate zones helps optimize workouts for different goals: fat burning, cardiovascular improvement, or peak performance. The HRR method provides more personalized zones than simple percentage calculations.
Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your heart rate reserve (max HR minus resting HR), and the desired percentage (0-1). All values must be valid numbers.
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, or use a heart rate monitor.
Q2: How do I calculate my maximum heart rate?
A: The most common estimation is 220 minus your age, but a graded exercise test provides the most accurate measurement.
Q3: What are typical training zones?
A: Common zones include: Recovery (50-60%), Endurance (60-70%), Tempo (70-80%), Threshold (80-90%), and Maximum (90-100%).
Q4: Why use HRR instead of simple percentages?
A: HRR accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q5: How often should I recalculate my zones?
A: As your fitness improves, your resting heart rate may decrease. Recalculate every 4-6 weeks or when you notice significant changes in your resting HR.