Estimated Max Heart Rate
More accurate for adults than the old 220 − age rule.
Source: Tanaka, Monahan & Seals, JACC 2001.
Full explanation & reference ranges →
Heart Rate Training Zones (Karvonen)
Uses heart-rate reserve — needs your true resting HR.
Formula: ((HRmax − HRrest) × intensity) + HRrest — Karvonen, Ann Med Exp Biol Fenn 1957.
Full explanation & reference ranges →
1-Rep Max (Epley)
Estimate your max from a set of any number of reps.
Source: LeSuer et al., J Strength Cond Res 1997 (formula by Epley, 1985).
Full explanation & reference ranges →
VO₂max — Cooper 12-min Run
Aerobic capacity from distance run in 12 minutes.
Source: Cooper, JAMA 1968.
Full explanation & reference ranges →