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 range of heart rate available for exercise and is used to calculate target heart rate zones for training.

2. How Does the Calculator Work?

The calculator uses the Heart Rate Reserve formula:

Where:

• \( HRR \) — Heart Rate Reserve (Max HR - Resting HR)
• \( Intensity \) — Desired exercise intensity (as percentage)
• \( Resting HR \) — Your resting heart rate

Explanation: The equation calculates your target heart rate for exercise based on your personal heart rate range and desired intensity level.

3. Importance of Target HR Calculation

Details: Calculating target heart rate using HRR is more personalized than using simple percentage of maximum heart rate, as it accounts for individual differences in resting heart rate.

4. Using the Calculator

Tips: Enter your HRR (or calculate it as Max HR - Resting HR), desired intensity percentage, and resting heart rate. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The most accurate method is through a graded exercise test. A common estimate is 220 - age, but this can vary significantly between individuals.

Q2: What intensity should I use for different workouts?
A: Moderate intensity is typically 50-70% HRR, while vigorous intensity is 70-85% HRR. Beginners should start at lower intensities.

Q3: When should I measure my resting heart rate?
A: Measure first thing in the morning before getting out of bed, after several days of normal activity and adequate sleep.

Q4: Are there limitations to this method?
A: This method may be less accurate for individuals on certain medications (like beta blockers) or with irregular heart rhythms.

Q5: How often should I recalculate my target HR?
A: Recalculate whenever your resting heart rate changes significantly (typically every few months) or if your fitness level changes.