16 Heart Rate Reserve is Used to Calculate

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Heart Rate Reserve (HRR) Calculator

Calculate Target Training Zones using the Karvonen Formula

Typical range: 50% (light) to 85% (vigorous)
Target Heart Rate
0 BPM
Max Heart Rate 0
Heart Rate Reserve 0

Understanding Heart Rate Reserve (HRR)

Heart Rate Reserve (HRR) is the difference between your measured or predicted maximum heart rate and your resting heart rate. It represents the actual range of heart rate available for exercise. Fitness professionals use HRR within the Karvonen Formula to determine target heart rate zones, as it is more accurate than simply taking a percentage of your Max HR because it accounts for individual fitness levels (via the resting pulse).

The Karvonen Formula

The calculation used in this tool follows these steps:

  1. Max Heart Rate (MHR): 220 – Age
  2. Heart Rate Reserve (HRR): MHR – Resting Heart Rate
  3. Target Heart Rate: (HRR × Intensity%) + Resting Heart Rate

Intensity Level Guide

  • Light (50-60%): Ideal for warm-ups and recovery.
  • Moderate (60-70%): Improves basic endurance and fat metabolism.
  • Aerobic (70-80%): Enhances cardiovascular fitness and lung capacity.
  • Anaerobic (80-90%): Increases speed and lactic acid tolerance.

Example Calculation

If a 40-year-old individual has a resting heart rate of 60 BPM and wants to exercise at 70% intensity:

  • MHR: 220 – 40 = 180 BPM
  • HRR: 180 – 60 = 120 BPM
  • Target: (120 × 0.70) + 60 = 144 BPM
function calculateHRR() { var age = parseFloat(document.getElementById('hrr_age').value); var resting = parseFloat(document.getElementById('hrr_resting').value); var intensity = parseFloat(document.getElementById('hrr_intensity').value); if (isNaN(age) || isNaN(resting) || isNaN(intensity) || age <= 0 || resting <= 0 || intensity <= 0) { alert("Please enter valid positive numbers for all fields."); return; } // Calculation Logic var mhr = 220 – age; var reserve = mhr – resting; if (reserve <= 0) { alert("Resting heart rate cannot be higher than predicted Max Heart Rate."); return; } var targetRate = (reserve * (intensity / 100)) + resting; // Display Results document.getElementById('hrr_target_val').innerText = Math.round(targetRate) + " BPM"; document.getElementById('hrr_max_val').innerText = Math.round(mhr) + " BPM"; document.getElementById('hrr_reserve_val').innerText = Math.round(reserve) + " BPM"; document.getElementById('hrr_results').style.display = 'block'; }

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