CALCULATE YOUR DTI [DEFAULT TRAINING INTENSITY]

What you need: An honest sense of your lifestyle & current health.

Purpose: Determine your Default Training Intensity (DTI) represented in Heart Rate Beats per Minute.

Questions

a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)

b) If you've suffered major illness within the last five years; minus 6 =

c) You've been largely sedentary over the past two years; minus 3 =

d) You have suffered more than one cold & flu over the past 12 months; minus 2 =

e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =

f) You know you're currently challenged with lifestyle stress; minus 3 =

g) You've been largely healthy for two years; add 5 =

h) You've exercised regularly for three years; add 3 = (This number, your HR, is your DTI)

What is your DTI, in heart rate beats per minute? This is your training ceiling! You will not exceed this number for the next 35 days!

Your DTI Zone: From 10 beats lower than your DTI up to your DTI.  Eg. 122-132bpm.  Other than the first & last 5% of every session is spent in this pocket.