Jack Daniels Heart Rate Zones Calculator
Your Training Intensity Zones
| Zone | Intensity (%) | HR Range (BPM) |
|---|
*Calculated using the Karvonen formula: [(HRmax – HRrest) × %Intensity] + HRrest.
Understanding Jack Daniels Training Zones
Dr. Jack Daniels, named the "World's Best Running Coach" by Runner's World, developed the VDOT system to help runners train at the precise intensities needed to improve physiological systems. While VDOT is primarily pace-based, heart rate serves as a critical biological feedback tool to ensure you aren't overtraining or undertraining.
The Five Primary Intensity Zones
- Easy (E) Pace (65-79% HRmax): Used for warm-ups, cool-downs, and long runs. This builds aerobic capacity and strengthens tendons and ligaments without excessive fatigue.
- Marathon (M) Pace (80-90% HRmax): A steady-state intensity specific to marathon racing. It is faster than Easy pace but slower than Threshold.
- Threshold (T) Pace (88-92% HRmax): Also known as "tempo" running. This is the intensity that improves your lactate threshold, allowing you to maintain a faster pace for a longer duration.
- Interval (I) Pace (95-100% HRmax): Aimed at increasing VO2 Max (aerobic power). These are usually 3-5 minute hard efforts with recovery periods.
- Repetition (R) Pace: Not typically monitored by heart rate because the efforts are too short (30-90 seconds) for HR to stabilize. These focus on speed and running economy.
Why Use the Karvonen Formula?
This calculator uses the Heart Rate Reserve (HRR) method. Unlike a simple percentage of maximum heart rate, HRR accounts for your resting heart rate. This is more accurate for trained athletes because it reflects your actual aerobic range—the difference between your heart at total rest and your heart at maximum effort.
Example Calculation
If an athlete has a Max HR of 190 and a Resting HR of 50, their Heart Rate Reserve is 140. To find the lower end of the "Threshold" zone (88%):
(140 × 0.88) + 50 = 173 BPM.