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The Digital Athletic Log

A. Calculating Training Zones

The Digital Athletic Log can calculate the estimated heart rate limits for your training zones in three ways.[3, pp 39-42]

Zones Based on Age Estimated Max Heart Rate:

Here the training zones are calculated using the Karvonen method[3, pp 39-42]. This method requires that you enter your resting heart rate, your birthday and your gender.

First your maximum heart rate is estimated from your age by:

Men:	${HR}_{max} = 220 - Age$
Women:	$HR_{max} = 226 - Age$

Next, the training zones are calculated from the difference between your resting heart rate and your maximum heart rate using:

${Zone}_{Limit} = {HR}_{resting} + {Zone}_{fraction}({HR}_{max} - {HR}_{resting})$

The values used for ${Zone}_{fraction}$ are:

Zone	${Zone}_{fraction}$
	Lower	Upper
Level 1	0.60	0.70
Level 2	0.71	0.75
Level 3	0.76	0.80
Level 4	0.81	0.90
Level 5	0.91	1.00

Zones Based on Entered Max Heart Rate:

Here the training zones are calculated using the same method as the age based case. Except the maximum heart rate value is entered directly. This is useful if you have measured your sport specific maximum heart rate and it is significantly different from your aged based estimate.

Zones Entered Directly:

Here the upper and lower heart rate limit for each zone are entered directly. This is useful if you determined your training zones by a VO2 max test or exercise stress test.

Figure 38: A set of training zones displayed by the Digital Athletic Log. See Reference [3, chapter 4] for a discussion of the terms `Overdistance', `Endurance', etc.