In order to prepare for the next Commit to Fit Challenge, we all need to know our resting heart rate (RHR) and our Heart Rate Reserve (HRR)!
Resting Heart Rate
RHR is the amount of times your heart beats in one minute while you are at complete rest.
You can take your RHR just before getting out of bed in the morning or just before falling asleep at night.
You can use a heart rate monitor or you can count your pulse.
Test your RHR for 3 or more days in a row and then take the average of those numbers to discover your RHR. Write it down.
Heart Rate Reserve
HRR is the difference between your RHR and your maximum heart rate (MHR) . To determine MHR you can use this simple formula:
Males 220 – age = MHR
Females 226 – age = MHR
You could also have more scientific testing done to determine your MHR based on a variety of methods, but for our purposes this formula is more than suitable. Write down your MHR.
Now use that number to determine your HRR.
MHR – RHR = HRR
Write down your HRR.
My MHR =
My RHR =
My HRR =
With these numbers at hand, you will be able to apply them to a formula known as the Karvonen Formula. This formula will help you determine what your heart rate (HR) should be during the exercise sessions in the Commit to Fit Challenge!
Stay tuned to hear more about the Karvonen Formula and the upcoming Commit to Fit Challenge!
The Challenge begins February 14th and will run 7 weeks. During that time you will attempt to run, walk or hike, cycle, swim, ski, snowshoe, or row for 150 minutes per week. You must maintain an average HR of 60%- 75% of your MHR.