SPORTS SCIENCE SCREEN — HR RESERVE · THRESHOLD HR · TALK TEST

HR Zone
Calculator.

Tanaka · Gellish · Gulati · Karvonen · Threshold-based zone proxies · mobile-first coaching view

4 HRmax Formula Options
HRR + Threshold-Based Modes
Talk Test + RPE Anchors
India Heat Advisory

Personal Details

Inputs can be restored on this device only. Nothing is sent to DietXP servers from this calculator.
Measure before caffeine, ideally after waking and before getting out of bed.

Safety Screen

If you answer “yes” below, heart-rate targets may be misleading. The calculator will still work, but it will switch to an RPE / talk-test-first interpretation.

Calculation Settings

Formulas estimate HRmax. Measured HRmax or supervised testing is more precise.

Event & Pace Optional

Used only for a rough pace overlay. HR and pace diverge in heat, hills, fatigue, and terrain.