Jack Daniels Heart Rate Calculator

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Jack Daniels Heart Rate Zone Calculator

Calculate your specific training intensities based on the Jack Daniels Running Formula.

Your Personal Training Zones

Zone Intensity (% HRR) BPM Range

What is the Jack Daniels Heart Rate Method?

Dr. Jack Daniels, a world-renowned exercise physiologist, introduced a structured approach to running training in his book "Daniels' Running Formula." While his primary focus is on VDOT (oxygen consumption) and specific paces, he provides heart rate guidelines to ensure runners are training in the correct physiological zones.

This calculator uses the Heart Rate Reserve (HRR) method, also known as the Karvonen Formula. This method is generally considered more accurate for runners because it accounts for individual fitness levels by incorporating your resting heart rate.

Understanding the Training Zones

  • Easy (E) Running: Comprises about 80% of total mileage. It builds aerobic capacity, strengthens the heart muscle, and toughens muscles/tendons. 65% to 78% of HRR.
  • Marathon (M) Pace: Used for long runs and specific marathon preparation. It simulates race conditions and provides mental toughness. 80% to 89% of HRR.
  • Threshold (T) Pace: Often called "Lactate Threshold" or "Tempo." This intensity improves the body's ability to clear lactic acid. 88% to 92% of HRR.
  • Interval (I) Pace: Aimed at improving VO2 Max (aerobic power). These are hard efforts usually lasting 3-5 minutes. 98% to 100% of HRR.

Example Calculation

If a runner has a Maximum Heart Rate of 190 and a Resting Heart Rate of 50:

  1. Heart Rate Reserve (HRR) = 190 – 50 = 140 BPM.
  2. Easy Zone Lower (65%): (140 * 0.65) + 50 = 141 BPM.
  3. Easy Zone Upper (78%): (140 * 0.78) + 50 = 159 BPM.

Their Easy zone range would be 141 to 159 beats per minute.

function calculateJDZones() { var maxHR = parseFloat(document.getElementById('maxHR').value); var restHR = parseFloat(document.getElementById('restHR').value); var resultsDiv = document.getElementById('jdResults'); var resultsBody = document.getElementById('jdResultsBody'); if (!maxHR || !restHR || maxHR <= restHR) { alert("Please enter valid Heart Rate values. Max HR must be higher than Resting HR."); return; } var hrr = maxHR – restHR; var zones = [ { name: 'Easy (E)', min: 0.65, max: 0.78, class: 'zone-e', desc: 'Aerobic development & recovery.' }, { name: 'Marathon (M)', min: 0.80, max: 0.89, class: 'zone-m', desc: 'Marathon specific intensity.' }, { name: 'Threshold (T)', min: 0.88, max: 0.92, class: 'zone-t', desc: 'Lactate threshold/Tempo runs.' }, { name: 'Interval (I)', min: 0.98, max: 1.00, class: 'zone-i', desc: 'VO2 Max aerobic power.' } ]; var html = ""; for (var i = 0; i < zones.length; i++) { var z = zones[i]; var low = Math.round((hrr * z.min) + restHR); var high = Math.round((hrr * z.max) + restHR); html += ''; html += '' + z.name + '' + z.desc + ''; html += '' + (z.min * 100).toFixed(0) + '% – ' + (z.max * 100).toFixed(0) + '%'; html += '' + low + ' – ' + high + ' BPM'; html += ''; } resultsBody.innerHTML = html; resultsDiv.style.display = 'block'; // Smooth scroll to results resultsDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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