Enter your maximum heart rate and resting heart rate into the calculator to determine your heart rate reserve.
Disclaimer: This calculator is for educational/fitness purposes only and is not medical advice or a diagnosis. Do not use it to guide high-intensity exercise if you have heart disease, chest pain, dizziness/fainting, uncontrolled blood pressure, are pregnant, or take medications that affect heart rate (e.g., beta blockers); ask a clinician for individualized targets. Stop exercise and seek urgent care for chest pain, severe shortness of breath, fainting, or palpitations. The age-based max-HR estimate (208 − 0.7×age) is a population estimate and can be off by 10–20+ bpm for individuals—check a trusted medical organization’s guidance or a clinician-supervised test if needed.
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Heart Rate Reserve Formula
The following formula is used to calculate a heart rate reserve.
HRR = MHR - RHR
- Where HRR is your heart rate reserve
- MHR is your maximum heart rate
- RHR is your resting heart rate
To calculate the heart rate reserve, subtract your resting heart rate from your maximum heart rate.
Heart Rate Reserve Definition
Heart rate reserve (HRR) is the difference between maximum heart rate and resting heart rate.
Heart Rate Reserve Example
How to calculate heart rate reserve?
- First, determine your maximum heart rate.
Using the calculator linked above, determine your maximum heart rate based on your age (and, depending on the method, sex).
- Next, determine your resting heart rate.
By either counting your beats per minute or using the calculator linked above, determine your resting heart rate.
- Finally, calculate your heart rate reserve.
Subtract your resting heart rate from your maximum heart rate to determine your HRR.
FAQ
Heart rate reserve (HRR) is the difference between your maximum heart rate and resting heart rate. In general, a higher heart rate reserve is often associated with better cardiovascular fitness, but it can also be affected by age, medications, and how maximum heart rate is estimated or measured.
There is not one universal cutoff for a “good” heart rate reserve because it varies with age, resting heart rate, fitness level, and medications (for example, beta blockers). Heart rate reserve is most often used to help set training intensities using the Karvonen formula; if you have concerns about what your number means for your health, ask a healthcare professional.
