# Heart Rate Zones — The Dial @icon(gauge) @category(health) > The glanceable version: one dial, one verdict, one instruction. Pick the zone you meant to train in and it tells you whether to speed up, ease off, or hold. Fits on a phone screen with nothing to scroll. #training #running #cycling #health # Set up @icon(sliders-horizontal) @skin(spec-sheet) @density(compact) age = 38 // years 15..90 @label(Age) @icon(calendar) resting heart rate = 58 // bpm 35..110 @label(Resting HR) @icon(moon) hr = 148 // bpm 40..220 @label(Heart rate now) @icon(watch) target = {n: 2, lo: 60, hi: 70, name: "Aerobic"} // radio({1 Recovery: {n: 1, lo: 50, hi: 60, name: "Recovery"}, 2 Aerobic: {n: 2, lo: 60, hi: 70, name: "Aerobic"}, 3 Tempo: {n: 3, lo: 70, hi: 80, name: "Tempo"}, 4 Threshold: {n: 4, lo: 80, hi: 90, name: "Threshold"}, 5 VO2 max: {n: 5, lo: 90, hi: 100, name: "VO₂ max"}}) @label(Target zone) @icon(target) # Engine @hidden _max heart rate = round(208 - 0.7 * age) _heart rate reserve = max(1, max_heart_rate - resting_heart_rate) _tlo = round(resting_heart_rate + heart_rate_reserve * target.lo / 100) _thi = round(resting_heart_rate + heart_rate_reserve * target.hi / 100) _tn = target.n _lo = [round(resting_heart_rate + heart_rate_reserve * 0.5), round(resting_heart_rate + heart_rate_reserve * 0.6), round(resting_heart_rate + heart_rate_reserve * 0.7), round(resting_heart_rate + heart_rate_reserve * 0.8), round(resting_heart_rate + heart_rate_reserve * 0.9)] _hi = [_lo[1], _lo[2], _lo[3], _lo[4], max_heart_rate] _names = ["Recovery", "Aerobic", "Tempo", "Threshold", "VO₂ max"] _fills = ["fill-seq-1", "fill-seq-2", "fill-seq-3", "fill-seq-4", "fill-seq-5"] _ops = [1, 1, 1, 1, 1] _idx = sum(map(_lo, b => if(hr >= b, 1, 0))) _drift = if(hr < _tlo, _tlo - hr, if(hr > _thi, hr - _thi, 0)) # Right now @icon(activity) @layout(grid-3) @skin(spec-sheet) verdict = if(hr < _tlo, "SPEED UP", if(hr > _thi, "EASE OFF", "HOLD IT")) // @hero @label(What to do) in zone = if(_idx == 0, "Below Zone 1", "Zone {_idx:plain:0} · {_names[_idx - 1]}") // @label(Currently in) @icon(watch) gap to target = _drift // bpm @label(Off target by) @icon(ruler) @note(Zero means you are inside the window you picked) # The dial @icon(circle-gauge) dial = gauge(hr, resting_heart_rate, max_heart_rate) // @label(Your heart rate across the whole reserve) target window = "{_tlo:plain:0}–{_thi:plain:0} bpm" // @label(Target window) @icon(target) @accent strip = svg(``) // @label(Where you sit) @wide # What the zones mean @icon(book-open) @skin(spec-sheet) @density(compact) @collapsed zone 1 = "{_lo[0]:plain:0}–{_hi[0]:plain:0} bpm" // @label(1 · Recovery) @note(You could sing. Warm-ups, cool-downs, easy days.) zone 2 = "{_lo[1]:plain:0}–{_hi[1]:plain:0} bpm" // @label(2 · Aerobic) @note(Full sentences. Where endurance is built — most of your week.) zone 3 = "{_lo[2]:plain:0}–{_hi[2]:plain:0} bpm" // @label(3 · Tempo) @note(Short sentences. Comfortably hard, and easy to drift into by accident.) zone 4 = "{_lo[3]:plain:0}–{_hi[3]:plain:0} bpm" // @label(4 · Threshold) @note(A few words at a time. Hard but holdable for 30–60 min.) zone 5 = "{_lo[4]:plain:0}–{_hi[4]:plain:0} bpm" // @label(5 · VO₂ max) @note(No talking. Intervals of 3–8 minutes, nothing longer.) /// Boundaries use the **Karvonen** method — `resting + reserve × %` — and a Tanaka max-HR estimate of `208 − 0.7 × age`. Both are estimates: a measured max beats any formula, and any age formula carries roughly ±10 bpm of individual spread.