Heart Rate · Intensity · Zone Distribution
How hard, how often, how it has changed.
Heart-rate signal across 1,783 HR-tracked activities, benchmarked against the Tanaka age-predicted max of 181 bpm for age 39 (208 − 0.7·age). Use it to read intensity distribution, zone time and longitudinal drift — not as medical or diagnostic guidance.
Avg Heart Rate
138 bpm
across HR-tracked activities
Max Heart Rate
211 bpm
+30 bpm above Tanaka — review
Age-Pred Max
181 bpm
Tanaka 208 − 0.7·39
HR-Tracked
1,783
activities with HR data
Observed max (211 bpm) materially exceeds the Tanaka estimate by +30 bpm.
Treat this value as a signal requiring source-activity review before using it as a personal training benchmark. It may be a true peak event, a sensor artefact, or device error. Tanaka is a population-level estimate — actual max can vary by ±10–15 bpm individually.
Training-load summary
All-time view
Acute-to-chronic load
7d 320 km vs 28d-avg 161 km → ACWR 1.99 (elevated overload risk).
Consistency signal
45 active weeks of 52 in 2025 (87% coverage).
Sport mix shift
Ride dominates all-time at 92.2% of distance.
Monthly average (solid teal) and peak (dashed orange) heart rate, with shaded bands marking training zones Z1–Z5 based on age-predicted max HR
Reading this chart · Average HR moved from 142 → 137 bpm (-5). May suggest improving aerobic efficiency, though activity mix and intensity selection can drive the same change.
For each activity type: whiskers show min/max HR, the orange box spans Q1–Q3 (middle 50% of efforts), centre marks the median — wider boxes mean more variable intensity
Reading this chart · Run carries the highest median intensity (145 bpm). Swim shows the widest interquartile range (32 bpm) — the most variable effort across sessions.
Count of activities falling into each 10-bpm average-HR bucket, coloured by training zone (Z1 easy → Z5 max effort) relative to age-predicted max
Reading this chart · Z3 dominates at 65% of HR-tracked activities (1166 of 1783). Most training effort sits in the aerobic band, not at threshold.
Each dot is one activity — X-axis: duration in minutes, Y-axis: average HR, colour indicates sport. Useful for spotting long efforts sustained at high intensity
Reading this chart · 55 sessions sustained above 80% of age-predicted max for over an hour — the long-and-hard quadrant where adaptation and fatigue compete.