About This Calculator
The Heart Rate Reserve (HRR) Calculator helps determine your heart rate reserve and target heart rate zones for different training intensities. HRR is the difference between your maximum heart rate and your resting heart rate, used to personalize cardio training.
How It Works
- Select whether to enter your max heart rate manually or calculate it based on your age.
- Enter your resting heart rate in beats per minute (BPM).
- Choose one or more training intensities (e.g., 50%, 70%, 90%).
- The calculator will display your HRR and target heart rate values for each selected intensity.
Frequently Asked Questions
What is Heart Rate Reserve (HRR)?
HRR is the difference between your maximum heart rate and your resting heart rate. It represents your cardiovascular capacity.
How do I find my resting heart rate?
Measure your pulse after waking up and before getting out of bed. Count the beats for one full minute.
What is a typical resting heart rate?
For most adults, resting heart rate ranges from 60 to 100 BPM. Athletes may have lower resting rates.
How is max heart rate estimated?
The common formula is 220 minus your age, though actual values can vary by individual.
What are typical training zones?
Moderate intensity is 50–70% of HRR; high intensity is 70–90%. Target zones depend on your fitness goals.