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 rates available for cardiovascular exercise and is used to determine appropriate exercise intensity levels.

2. How Does the Calculator Work?

The calculator uses the HRR equation:

Where:

• \( HR_{max} \) — Maximum heart rate (beats per minute)
• \( HR_{rest} \) — Resting heart rate (beats per minute)

Explanation: The equation calculates the difference between your maximum achievable heart rate and your resting heart rate, which represents your full cardiac response range.

3. Importance of HRR Calculation

Details: HRR is crucial for determining exercise intensity zones, particularly when using the Karvonen method for heart rate training. It provides a more personalized approach than using percentages of maximum heart rate alone.

4. Using the Calculator

Tips: Enter your maximum heart rate (measured or estimated) and resting heart rate (measured when completely at rest). Both values must be valid (positive numbers).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate method is through a maximal exercise test. Alternatively, you can use the formula 220 - age, though this is an estimate.

Q2: 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.

Q3: What is a normal HRR value?
A: Typical HRR ranges from 60-100 bpm in healthy adults. Higher values generally indicate better cardiovascular fitness.

Q4: How is HRR used in exercise training?
A: HRR is used to calculate target heart rate zones by taking a percentage of HRR and adding it to resting heart rate.

Q5: Does HRR change with fitness level?
A: Yes, as fitness improves, resting heart rate typically decreases, which increases HRR even if maximum heart rate remains constant.