Calculate your maximum heart rate:
There are several formulas for estimating HR Max that give slightly different results. In adulthood HR Max decreases by about 6 bpm per decade. The best known formula is 220 - age.
A formula for a more exact estimate is: 220 - (0.7 x age). This formula is used in the application.
Determine your resting heart rate:
A simple method to calculate your resting heart rate is to take your pulse 1 minute before getting up in the morning. Count the number of heartbeats in 30 seconds, starting with "zero" on the first heartbeat. Multiply the count by 2 to get your resting HR per minute.
Reserve heart rate:
This is the difference between FC Max and FC at rest. This is what the heart has at its disposal to make a more or less intense effort.