How To Calculate Heart Rate Reserve

Heart Rate Reserve Formula:

\[ HRR = \text{Max HR} - \text{Resting HR} \]

Heart Rate Reserve (HRR):

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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 simple HRR formula:

\[ HRR = \text{Max HR} - \text{Resting HR} \]

Where:

Max HR — Maximum heart rate (beats per minute)
Resting HR — Resting heart rate (beats per minute)

Explanation: HRR shows how much your heart rate can increase from its resting state to maximum exertion.

3. Importance of HRR Calculation

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

4. Using the Calculator

Tips: Enter your maximum heart rate and resting heart rate in beats per minute (bpm). For accurate results, measure resting HR in the morning before getting out of bed.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: While 220-age is a common estimate, the most accurate method is a maximal exercise test under medical supervision.

Q2: What's a normal resting heart rate?
A: Typically 60-100 bpm for adults, with athletes often having lower rates (40-60 bpm).

Q3: When should I measure my resting heart rate?
A: Best measured first thing in the morning after waking, while still lying down.

Q4: How is HRR used in exercise?
A: HRR helps determine target heart rate zones by calculating percentages of your reserve plus resting HR.

Q5: Can HRR change over time?
A: Yes, with improved fitness, your resting HR may decrease, increasing your HRR.