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Heart Health: Your Body's Engine

Track, monitor, and optimize your cardiovascular health with interactive data visualizations

↑ 5%
72
Resting Heart Rate
↑ 12%
58
HRV Score
↑ 8%
118/78
Blood Pressure
↑ 15%
52
VO2 Max

Heart Rate Simulator

See how different activities affect your heart rate in real-time

72
BPM

Heart Rate Training Zones

Optimize your workouts by training in the right zone for your goals

Zone 1
Recovery
50-60%
95-114 BPM
Light activity for warm-up, cool-down, and active recovery days.
Zone 2
Fat Burn
60-70%
114-133 BPM
Sustainable pace that builds endurance and burns fat efficiently.
Zone 3
Aerobic
70-80%
133-152 BPM
Challenging but sustainable. Improves cardiovascular efficiency.
Zone 4
Threshold
80-90%
152-171 BPM
High intensity. Short intervals boost performance significantly.
Zone 5
Maximum
90-100%
171-190 BPM
All-out effort. Develops speed and power. Use sparingly.

Blood Pressure Monitor

Check your blood pressure status interactively

Systolic (Top Number)
120
Diastolic (Bottom Number)
80
✅ Optimal Blood Pressure
Your blood pressure is in the healthy range. Maintain your current lifestyle and healthy habits.

Weekly Heart Health Trends

Track your cardiovascular metrics over time

10 Science-Backed Ways to Strengthen Your Heart

Evidence-based strategies to optimize cardiovascular function

1

Zone 2 Cardio (4-5x/week)

Spend 150-180 minutes weekly in Zone 2. Builds mitochondrial density and fat oxidation.

2

Strength Training (3x/week)

Lowers resting heart rate and blood pressure. Compound movements provide max benefit.

3

Omega-3 Fatty Acids

2-3g daily reduces inflammation and improves arterial flexibility.

4

Manage Stress Actively

Daily meditation or yoga reduces cardiovascular risk by 30%.

5

Optimize Sleep (7-9 hours)

Poor sleep increases heart disease risk by 48%.

6

Limit Sodium (<2,300mg)

Focus on whole foods and use potassium to balance sodium.

7

Stay Hydrated

Aim for 3-4L daily. Dehydration strains the heart.

8

HIIT Training (1-2x/week)

Improves VO2 max and cardiac output efficiency.

9

Monitor Key Biomarkers

Track RHR, HRV, BP, cholesterol, and triglycerides.

10

Avoid Smoking & Excess Alcohol

Limit alcohol to 1-2 drinks max per day.

Track Your Heart Health Progress

Use our free calculators to monitor your cardiovascular fitness

Access Free Tools