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Heart Rate Reserve Formula:
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Heart Rate Reserve (HRR) is the difference between your maximum heart rate and resting heart rate. It represents your heart's capacity to increase its rate in response to physical activity.
The calculator uses the Heart Rate Reserve formula:
Where:
Explanation: This formula calculates specific training zones based on your heart rate reserve, which provides a more personalized approach than using maximum heart rate alone.
Details: Training in specific heart rate zones helps optimize workouts for different goals such as fat burning, endurance building, or peak performance. Using HRR-based zones provides more accurate training intensities tailored to individual fitness levels.
Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your calculated heart rate reserve, and the desired percentage (0-1) to determine your target training zone.
Q1: How do I calculate my maximum heart rate?
A: The most common estimation is 220 minus your age, but individual variations exist. For more accuracy, consider a graded exercise test under professional supervision.
Q2: 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. Repeat for several days and average the results for the most accurate reading.
Q3: What are typical heart rate training zones?
A: Common zones include: Recovery (50-60% HRR), Aerobic (60-70% HRR), Anaerobic (70-80% HRR), and VO2 Max (80-90% HRR).
Q4: Why use HRR instead of maximum heart rate?
A: HRR accounts for both your maximum capacity and resting baseline, providing a more personalized and accurate training intensity range.
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 whenever you notice significant changes in your resting heart rate.