Vertical Jump Calculator — calculate vertical jump for training and performance. Evidence-based formula and benchmarks.
Estimated HRmax = 220 − age (±10–15 bpm — significant individual variation exists)
Karvonen formula (Heart Rate Reserve method): Target HR = HRrest + intensity% × (HRmax − HRrest)
5-Zone model (% HRmax): Z1: 50–60%, Z2: 60–70%, Z3: 70–80%, Z4: 80–90%, Z5: 90–100%
VO2max estimate: VO2max ≈ 15 × (HRmax / HRrest) — rough Uth-Sørensen-Overgaard-Pedersen formula