BP40+ Running Model · DTI Calculator

Find Your DTI

Calculate your Default Training Intensity — your sensible aerobic ceiling. The place where training stacks up without smashing the body.

Train smarter, not just harder.

This calculator gives you a practical heart-rate ceiling for your aerobic training. It is not a racing number. It is your default training governor — especially when building consistency.

Heart-rate guided

Aerobic-first training

Built for consistency

Recovery friendly

Step 1 — Base Number

Your age

Base formula = 183 − age

Step 3 — Easy Run Cross-Check

Average HR from 30–50 min easy flat run

Best done solo, conversational, controlled and 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 / COVID in the past 12 months → −2

Frequent muscle or joint inflammation → −3

Frequent residual lifestyle stress → −3

>10kg over 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 honestly applies today. Untick anything that no longer fits.

Your DTI ceiling: — bpm

DTI Zone

—–— bpm

Easy Feel

<10 bpm below ceiling

Hard Feel

≥10 bpm above ceiling

Forward to Brad Pamp

How to use your DTI

Most early runs should sit at or below this ceiling.
You should finish feeling better, not smashed.
Breathing should stay controlled.
Conversation should still be possible.
Use your HR monitor as a guide, not a prison guard.

Expect an adjustment phase

Policing DTI can feel frustrating early — especially with watch alarms, ego and training partners. Stay patient. Once adapted, you recover faster and stack better weeks.

Build the engine first.

Your DTI is not there to slow your ambition. It is there to protect it. Build health, aerobic capacity and structural resilience first. Performance usually follows.