Three bands build an athlete.
Easy, Threshold, VO₂max.
Are you measuring yours?

Diastra builds its bands from lab tests on more than 2,800 people, so your bands follow the science instead of a marketing chart. Diastra starts by finding your real max heart rate in the workouts already on your phone or in a guided test.

Your Easy band ends where lactate starts to rise for people of your sex, which is 79% of your max for men and 83% for women. Most apps stop Zone 2 at 70% for everyone.

Zone 4 has no standard at all, so charts start it anywhere from 80% to 89% of your max. Diastra's Threshold band runs from 87 to 92% of your max, because that's where blood tests find lactate building faster than the body can clear it.

Diastra's VO₂max band runs from 92% up, and a well-known study at 90 to 95% of max raised VO₂max about 7% in 8 weeks.

Then Diastra holds you in your band on every run and shows you over the months whether your training is working.

Where this comes from

• Nuuttila 2025. Blood tests on 165 people found lactate starts to rise at 78.9% of max for men and 83.6% for women.
• Benítez-Muñoz 2025. Breathing tests on 1,272 people of all fitness levels.
• Esteve-Lanao 2026. Breathing tests on 1,411 people.
• Seiler and Kjerland 2006. Breathing tests on 11 people.
• Helgerud 2007. Four 4-minute intervals at 90 to 95% of max raised VO₂max 7.2% in 8 weeks.

Probably not.

Say your max heart rate is 180. Zone 2 stops you at 126 beats a minute. Diastra's Easy band lets you go up to 142 if you're a man and 149 if you're a woman, which is a steady jog for most people.

Every minute your heart stays in Easy counts toward your week, at any pace.

Your plan keeps up with you. It's built from the minutes you already do, never from a pace you have to hit.

It climbs a little at a time toward the goal you set and stops climbing when you fall short. If you stay short for about a month, your weekly target comes down to what you do.

When you miss a day, Diastra redraws the plan around the workouts you did.

When your recovery signals are down, Diastra moves your hard session and keeps the day easy.