ZoneLab

What's inside

One currency.
Four connected tools.

Every screen speaks AHRM. Your zone calculator, weekly load, VO₂ max projection, and periodised plan are the same conversation — just at different timescales.

01 · Zones

Zone Calculator

Personalised zones calibrated from your max and resting heart rate using the Karvonen formula. Z1–Z5 mapped to you, forming the basis for all zone planning.

02 · Load

Weekly AHRM

Stack each session's heart-rate minutes by zone. Easy work counts ×1; threshold and anaerobic intervals count ×3 — so the number reflects real stimulus, not just clock time.

03 · Trend

VO₂ Max Projection

An 8-week projection that responds to what you actually did. No black-box score — just your base showing up, in ml·kg⁻¹·min⁻¹.

04 · Plan

Periodised Blocks

Base, Build, Peak — phases that adapt to your AHRM history. Recovery weeks honoured, no junk miles. With the Progress package, each phase gets its own dedicated plan.

How it works

Three steps. Then the road.

Step 01

Input HR data

Enter your max heart rate and resting heart rate. Don't know your max? Use the Nes formula — 211 − (0.64 × age) — built right into onboarding. Update anytime in Settings.

Step 02

Train

Each session has a target zone and a duration. Your live HR keeps you honest. AHRM counts up in the background.

Step 03

Adapt

Weekly load and VO₂ max projection feed back into the next block. The plan adjusts — you decide the intensity.

Questions

Common ones.

What is AHRM, exactly?

Accumulated Heart-Rate Minutes — the time you spend in each heart-rate zone, summed and weighted. Z1 and Z2 count ×1, Z3 ×2, and Z4/Z5 ×3. It treats 30 easy aerobic minutes and 30 threshold minutes as different things, because physiologically they are.

Do I need a heart-rate strap?

Not for the free version. ZoneLab works as a projection without any paired device — input your current weekly zone training, the app counts your AHRM, and your plan adapts. No strap, no watch required.

With the Sync package, ZoneLab connects to Apple Health and pulls workouts and HR recorded by your device of choice:

Apple Watch
Garmin
Polar
Fitbit
Any other device that writes to Apple Health

Does ZoneLab replace Strava / my watch's app?

No. It sits beside them. ZoneLab is the planning and progression layer — your watch still records the workout, and your social log lives wherever you like.

Is my data private?

Yes. No app account is required — you don't sign up, you don't hand over an email. Nothing is uploaded to the cloud. Your training history, zones, and AHRM totals live on your device.

If you add the Sync package, ZoneLab reads from Apple Health on-device only; we never see that data. No third-party ad SDKs, ever.

Is this medical advice?

No. ZoneLab is a fitness app, not a medical device. If anything feels off during training, stop and check with a clinician. Read the full health disclaimer →

Packages

Start free.
Add what you need.

ZoneLab is modular. Download the app and use it free, then add what you need from inside the app. Sync is a subscription; Progress and Race are one-time in-app purchases. No web account required.

00 · BaseFree

The training partner.

Karvonen-calibrated Z1–Z5
Manual zone input — for projection & simulation, no session log stored
Weekly AHRM & VO₂ max projection
One shared training plan
No account · no cloud upload

Download on App Store →

01 · SyncSubscription

Sync

Connect Apple Health.

Read workouts & HR from Apple Health
Apple Watch · Garmin · Polar · Fitbit and other Health-paired devices
Automatic AHRM from synced sessions
Always up to date with your real training

Available as an in-app subscription.

02 · ProgressIn-app

Progress

Phases & the Optimizer.

Phase-specific plans (Base · Build · Peak)
Plan optimization — Re-plan to hit weekly AHRM
Zone-distribution targets per phase
Block-level progression tracking

Available as an in-app purchase.

03 · RaceIn-app

Race

Race-prep tools.

Taper templates by race distance
Goal-pace zone targeting
Race-day checklist & pacing strategy
Post-race recovery block