// multi-utility computation suite · offline · instant · precise
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health.heart-rate-reserve-training Calculator
Calculates Heart Rate Reserve (HRR = HRmax − HRrest) and target training heart rates for each zone using the Karvonen formula. The Karvonen formula using HRR is more accurate than using %HRmax alone because it accounts for individual variation in resting heart rate.
Inputs
Hrmax Bpm
Beats per minute. Normal resting: 60–100. During vigorous exercise: 150–185+ depending on fitness and age.
Hrrest Bpm
Beats per minute at complete rest (best measured first thing in the morning). Average adult: 60–100 bpm. Trained athletes often 40–60.
Intensity Pct
Reference formula or conversion factor shown for context.
Results
target heart rate (bpm)
Recommended training heart rate range (50–85% of estimated max HR). Training in this zone improves cardiovascular fitness without excessive strain.