Determine personalized aerobic zones (Zones 1-5), Karvonen target heart rates, and estimate VO2 Max using validated field protocols.
Calculate your personalized 5 training heart rate zones using Tanaka and Karvonen formulas.
Formula: Tanaka Max HR & Karvonen Heart Rate Reserve (HRR) (Journal of the American College of Cardiology (Tanaka et al. 2001))
Calculate target exercise heart rate for any desired workout intensity percentage.
Formula: Karvonen Target Heart Rate Equation (Annals of Medicine & Sports Science (Dr. Martti Karvonen))
Estimate your maximal oxygen uptake using Cooper, 1.5-mile, Rockport, or resting HR tests.
Formula: Cooper (1968), George et al. (1993), & Kline et al. (1987) Models (Journal of the American Medical Association / Research Quarterly for Exercise and Sport)