Cardiac Athletes - RPE & %HRR Calculator

Training Heart Rate Calculator

*IMPORTANT

The best and safest way to discover your maximal heart rate is to have a Graded Exercise Test ( GXT ) in a hospital setting where your ECG and blood pressure is monitored throughout the test by medical professionals.

* Use this THR calculator ( Heart Rate Reserve / Karvonen method ) if you;

1. Know your average daily resting heart rate,
2. know your actual maximal exercise heart rate ( before the onset of angina or ECG ST / T segment changes on a GXT ).

* If you have a pacemaker;

1. Enter your ' base rate ' as your Resting Heart Rate ( but not your Hysteresis rate ),
2. Enter your Upper Tracking Rate or Upper Pacing Rate as your Maximum Heart Rate.

BPM

%HRR

Enter your Resting Heart Rate here:

Enter your Maximum Heart Rate here:

100%

Heart Rate Reserve

BPM per RPE

	%HRR	BPM	RPE	Description
Anaerobic Zone	100	0	10	Very, very hard
	90	0	9
Training / Conditioning Zone	80	0	8
	70	0	7	Very hard
	60	0	6
Aerobic Zone	50	0	5	Hard
	40	0	4	Somewhat hard
	30	0	3	Moderate
	20	0	2	Light
	10	0	1	Very light
	0	0	0	Nothing

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Key:

%HRR = Percent Heart Rate Reserve
BPM = Beats Per Minute
RPE = Rating of Perceived Exertion

References:

1. Resource Manual for Guidelines for Exercise Testing and Prescription. ACSM, 1988.
2. Guidelines for Exercise Testing and Prescription. ACSM, 1986.
3. Howley ET and Franks BD. Health/Fitness Instructor's Handbook. 1986.