DTI CALCULATOR - balance health programs

DTi – Default Training Intensity

Calculate your DTi training ceiling and zone from 10 quick items. You’ll need a heart rate monitor to practice DTi precisely.

Your age (years)

Base = 183 − age

Average HR from a 30–50 min easy, flat run

Use a chest strap if possible. Solo, conversational, flattish route.

Significant illness within the last 5 years → −6

Largely sedentary over the past 2 years → −3

>1 cold/flu (incl. COVID) in the past 12 months → −2

Frequent/residual muscle or joint inflammation → −3

Frequent and residual lifestyle stress → −3

>10 kg over your ideal weight (self-assessed) → −3

Mainly healthy for the past 2 years → +4

Exercised regularly for at least 3 years → +3

Raced strongly over the past 3 years → +3

Tick what applies today. Untick to remove an adjustment.

This calculator estimates a conservative ceiling to build aerobic capacity safely. Adjust if clinical advice applies.