1. What is Heart Rate Reserve?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate and resting heart rate. It represents the full range of your heart rate capacity and is used to calculate exercise intensity zones.

2. How Does the Calculator Work?

The calculator uses the HRR formula:

Where:

• \( HR_{max} \) — Maximum heart rate (bpm)
• \( HR_{rest} \) — Resting heart rate (bpm)

Explanation: HRR provides a more personalized measure of cardiovascular fitness than just maximum heart rate alone.

3. Importance of HRR Calculation

Details: HRR is essential for determining appropriate exercise intensity, especially when using the Karvonen method for heart rate training zones.

4. Using the Calculator

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.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate way is through a graded exercise test. The "220 minus age" formula is a rough estimate but may be inaccurate for individuals.

Q2: What is a good HRR value?
A: Higher HRR generally indicates better cardiovascular fitness. Average is about 60-80 bpm, while athletes may have 100+ bpm.

Q3: How does HRR relate to exercise intensity?
A: Exercise intensity is often calculated as a percentage of HRR (e.g., moderate intensity = 40-59% of HRR plus resting HR).

Q4: Can HRR change over time?
A: Yes, with improved fitness, resting HR typically decreases, which increases HRR even if maximum HR stays the same.

Q5: Is HRR the same for men and women?
A: While the calculation is the same, average values may differ slightly between genders due to physiological differences.