Train with intention

Your zones. Always with you.

Know your heart. Find your rhythm. Take it to your lockscreen.

01 Your training profile

Age

YEARS

A starting point, not a limitation.

Resting heart rate

BPM

Find this in your Apple Health, Oura, or Garmin app.

Calculation foundation

Max HR · Auto-calculatedGellish formula · 207 − (0.7 × age)RecommendedMax HR · Custom inputUse your tested maximum heart rateLactate threshold · Race performanceRecent race pace · Joe Friel heart rate zones

Your estimated maximum heart rate186 BPM

02 Your heart rate zones

Karvonen method

Recovery

121–134BPM

50–60% HRR

Aerobic Base Optimal Endurance Zone

134–147BPM

60–70% HRR

Tempo

147–160BPM

70–80% HRR

Lactate Threshold

160–173BPM

80–90% HRR

Anaerobic Capacity

173–186BPM

90–100% HRR

Personalized with heart rate reserve, not just a percentage of max HR. Ranges rounded to the nearest BPM.

03 Your lockscreen

Live preview

A little reminder. Every time you look.

Choose your aesthetic

PNG · 1440 × 2560 px · Ready for your phone

04 Your Custom Endurance Blueprints

Z130–45 MIN

The Cellular Flush

Zone 1 Active Recovery

Focus: 30–45 minutes max.
Rule: Your heart rate must stay entirely between 121 and 134 BPM. Switch to walking or easy cycling if it rises. This speeds up recovery without adding physical strain.

Z240–60 MIN

Mitochondrial Engine

Zone 2 Base Builder

Warmup: 5–10 mins in Zone 1 (under 134 BPM).
Main Set: 40–60 mins held strictly between 134 and 147 BPM.
Rule: If your heart rate hits 147 BPM, slow down immediately until it falls back into your Zone 2 window to protect your aerobic engine.

Z320–30 MIN

The Aerobic Powerhouse

Zone 3 Tempo

Warmup: 10 minutes ramping up through Zone 1 and 2.
Main Set: 20–30 minutes sustained continuously inside Zone 3 (147 to 160 BPM).
Focus: Teaches your body to handle moderate lactic acid accumulation while maintaining a fast, efficient cruising pace.

Z43 × 8 MIN

The Lactate Shifter

Zone 4 Threshold Intervals

Warmup: 10 mins transitioning through Zone 1 to Zone 2.
Main Set: 3 sets of 8 minutes sustained entirely inside your Zone 4 range (160 to 173 BPM).
Recovery: 3 minutes of easy walking recovery between intervals. Let your heart rate drop completely before starting the next interval.

Z55 × 3 MIN

The Oxygen Lifter

Zone 5 VO2 Max Sprints

Warmup: 10–15 minutes of thorough jogging and dynamic stretching.
Main Set: 5 sets of 3 minutes maximum effort pushing firmly into Zone 5 (173 BPM and above).
Recovery: 3 minutes of complete rest or slow walking between efforts. Maximizes lung capacity and top-end pure speed.