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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 your resting heart rate. It represents the full range of heart rate values your cardiovascular system is capable of producing. The HRR method provides a more personalized approach to heart rate training than using percentages of maximum heart rate alone.
The calculator uses the HRR formula:
Where:
Explanation: This formula calculates your target heart rate zone for exercise based on your individual heart rate reserve and desired training intensity.
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-based calculations.
Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your calculated heart rate reserve, and the desired intensity percentage (0-1). All values must be valid (RHR ≥ 0, HRR ≥ 0, intensity between 0-1).
Q1: How do I calculate my maximum heart rate?
A: The most common formula is 220 minus your age, but this is an estimate. For greater accuracy, consider a graded exercise test under medical 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 measurement.
Q3: What are typical heart rate training zones?
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).
Q4: Why use HRR instead of max heart rate percentages?
A: HRR accounts for both your maximum capacity and your resting baseline, providing more personalized and accurate training zones.
Q5: How often should I recalculate my zones?
A: Reassess your resting heart rate every 4-6 weeks as your fitness improves. Your maximum heart rate may change more slowly with age.