01
Your Data
02
Your Zones
03
Forecast
04
Next Step

Calculate Your
Training Zones

Based on your physiology. Built on the Karvonen Heart Rate Reserve method, the same formula used by sports scientists.

Used to estimate max heart rate if not measured directly. Enter your age (14 to 90).
Measure first thing in the morning before getting up. Enter your resting heart rate (30 to 120 bpm).
From a lab test, recent all out effort, or prior data. Leave blank to estimate using Tanaka: 208 minus 0.7 times age. Enter your max heart rate (100 to 230 bpm).
Average miles per week over the last 4 weeks. Enter your weekly mileage (0 to 200).
Select your training days per week.
Select your goal focus.
Select your training consistency.
Select your experience level.
Select your average session length.

Your Heart Rate Zones

Calculated using the Karvonen Heart Rate Reserve formula, personalised to your physiology.

Heart Rate Zones. Karvonen Method.
Training Profile Summary

Your 90 Day
AT0M FIT Projection

If you follow the program consistently, here's what most athletes at your level experience.

Performance Timeline
Recommended Next Step
The Levi Cardio Blueprint
Your zones are set. Now you need the full system to execute against them. The Levi Cardio Blueprint is a 57 page field guide covering all 5 zones, Apple Watch setup, progressive programming, and recovery protocols. Built for athletes who want structure, not guesswork.
Get the Blueprint $27
Note on Projections

This projection is based on general training science and population level data. Individual results vary based on recovery quality, sleep, training accuracy, bodyweight changes, and overall adherence. This is not a guarantee. It is a realistic projection for consistent effort.

What Drives Your Results
Recovery and Sleep
Adaptation happens at rest. 7 to 9 hours of sleep is where aerobic base is actually built. Cut it, cut the gains.
Zone Accuracy
Most athletes train Zone 3 when they think they're in Zone 2. A chest strap HR monitor removes the guesswork.
Adherence
90 days of consistent low level stimulus beats 30 days of sporadic intensity. Show up, stay in zone, repeat.
Strength Integration
Resistance training preserves muscle during aerobic development. Don't drop your strength days. They compound the result.

Ready to Move?

Your zones are set. Your forecast is in front of you. Here's where to start.

Free Resource
Zone 2 Quickstart
One page. Your zones, a structure, and a starting session. No fluff. Start today.
Free
Get the Free Guide
Full System
The AT0M FIT Blueprint
57 page field guide. All 5 zones. Apple Watch setup. 9 chapter system built for hybrid athletes who can't afford to guess.
$27
Get the Blueprint $27

Built for tactical athletes and serious hybrid performers.