DTI CALCULATOR - balance health programs

❤️ Train smarter, not just harder

🏃 DTi – Default Training Intensity

Calculate your DTi training ceiling and practical training zone from 10 quick items. This is your sensible aerobic ceiling — the place where good training keeps stacking up. 📈

💓 Heart-rate guided 🧠 Smart aerobic work 🏃 Built for consistency

You’ll need a heart rate monitor to practice DTi precisely. Chest strap preferred if you want the cleanest read. ⌚

🧮 Step 1 — Base

Your age (years)

Base formula = 183 − age

🔍 Step 3 — Optional Cross-Check

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

Best done solo, conversational, on a flattish route.

⚙️ Step 2 — Adjustments

🤒 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.