1. What is Heart Rate Reserve?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate (MHR) and your resting heart rate (RHR). It represents the full range of your heart's capacity and is used to determine exercise intensity zones for training.

2. How Does the Calculator Work?

The calculator uses the HRR formula:

Where:

• \( HRR \) — Heart Rate Reserve (bpm)
• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)

Explanation: This simple calculation shows the full working range of your heart, which is useful for determining appropriate exercise intensity levels.

3. Importance of HRR Calculation

Details: Knowing your HRR helps create personalized training zones, monitor fitness progress, and optimize cardiovascular workouts for both health improvements and athletic performance.

4. Using the Calculator

Tips: Enter your maximum heart rate and resting heart rate in beats per minute (bpm). For accurate MHR, consider a graded exercise test. Measure RHR after waking up while still in bed.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate method is through a graded exercise test supervised by a professional. The common formula "220 - age" provides only an estimate.

Q2: When is the best time to measure resting heart rate?
A: Measure first thing in the morning before getting out of bed, after a good night's sleep.

Q3: What is a normal HRR value?
A: There's no single "normal" value as it depends on fitness level. Generally, a larger HRR indicates better cardiovascular fitness.

Q4: How can I use HRR for training?
A: You can calculate training zones as percentages of your HRR plus your RHR (Karvonen method).

Q5: Does HRR change with fitness level?
A: Yes, as you become more fit, your RHR typically decreases, which increases your HRR even if your MHR stays the same.