Training Guide

Heart Rate Training
Heart rate training is the scientific way to train at the right intensity with optimum recovery to maximize results. Measuring workout effort and tracking progress over time can help to improve athletic performance.
Heart Rate (HR)
Heart rate is the number of times your heart beats per minute (BPM). Heart rate depends on a range of factors including age, body size, body temperature, body position, physical health and fitness level. Heart rate during exercise is the simplest measure of training intensity.
Resting Heart Rate (RHR)
Your resting heart rate will vary depending on your age and fitness level. Generally, the fitter you are, the lower your resting heart rate and the faster your recovery time. You can measure your resting heart rate by sitting at rest for 5 minutes and counting your pulse for 15 seconds, then multiply this number by 4.
Maximum Heart Rate (MHR)
In general, maximum heart rate is based on your age and doesn’t change with training. The general formula (MHR = 220 – age) uses age to estimate your maximum heart rate. You can measure your true maximum heart rate by performing a series of high-intensity intervals to exhaustion while wearing a heart rate monitor. Chest strap heart rate monitors can accurately measure maximum heart rates.
Recovery Threshold (RT)
Recovery threshold is the optimum recovery point following high-intensity effort. As a guide, 65% MHR is often used as the criterion for adequate recovery and readiness to repeat an interval. The Karvonen method (RT = (MHR – RHR) x 50% + RHR) uses resting heart rate and 50% intensity to estimate your recovery heart rate threshold.
Anaerobic Threshold (AT)
Anaerobic threshold is the physiological point during high-intensity effort at which lactic acid starts to accumulate in the muscles. As a guide, an athlete in good competitive condition will have an anaerobic threshold between 85% and 90% MHR. The Karvonen method (AT = (MHR – RHR) x 90% + RHR) uses resting heart rate and 90% intensity to estimate your anaerobic heart rate threshold.
Recovery Rate (RR)
Recovery Rate (or Heart Rate Recovery) in beats-per-minute is the speed at which your heart rate returns to normal after exercise. Recovery Rate is a good measure of your cardiac efficiency. In general, the faster your heart rate returns to normal the fitter you are.
The Enhanced Medical Care method is used to calculate Recovery Rate for each workout. Recovery Rate is the difference between highest heart rate (above 80% max) during an intense interval and lowest heart rate (below recovery threshold) following 2 minutes of rest.
During each workout the highest Recovery Rate (biggest difference) is recorded and shown in results. For best results, rest seated for 2 minutes following an intense training interval at least once during your workout.
Fitness Rating
Your Recovery Rate is converted to a fitness score of poor, average, good, very good, or excellent. The History tab shows your best Recovery Rate (bpm) and fitness rating for each workout. The Profile tab shows your average Recovery Rate over the past 12 weeks of workouts that contain a valid reading. The Enhanced Medical Care method can also be used to estimate biological age:
Recovery Rate (bpm) Fitness Rating Biological Age
>=66 Excellent Your biological age is much younger than your calendar age.
59-65 Very Good Your biological age is moderately younger than your calendar age.
53-58 Good Your biological age is slightly younger than your calendar age.
22-52 Average Your biological age is about the same as your calendar age.
<22 Poor Your biological age is slightly older than your calendar age.
Fitness Change
Fitness progression since your earliest saved workouts is based on the difference between both ends of the fitness trend line. While there will be deviations in RR points along the trend line due to workout variations, a linear trend line should develop over time. The Linear Regression method draws a line-of-best-fit through all RR points to provide an accurate measure of change in fitness. The Profile tab shows your overall positive or negative change in fitness as a percentage.
Estimated Calories
In general, energy expenditure is the amount of energy (Calories) needed to perform a physical function. The Rennie predictive model uses heart rate, age, weight, and gender to estimate energy expenditure.
Training Interval
Interval time refers to the recovery period between bouts of high-intensity exercise (ie. HIIT). Interval count refers to the number of times anaerobic threshold has been reached. Heart rate monitoring is the ideal tool to measure your recovery periods and training intervals.
Training Zones
Training heart rates between recovery threshold and anaerobic threshold are divided into five training zones:
Training Zone Effort Level (%Training HR)
Anaerobic >100
Hard 80 to 100
Challenging 60 to 79
Vigorous 40 to 59
Moderate 20 to 39
Light 0 to 19
Recovery <0
Percent Training Heart Rate (%THR)
Training heart rate ranges from recovery to anaerobic threshold. Percent training heart rate (%THR = (HR – RT) / (AT – RT) * 100) represents training intensity as a percentage.
Percent Maximum Heart Rate (%MHR)
In general, percent maximum heart rate (%MHR = (HR / MHR) * 100) is often used to describe workout intensity relative to an individuals maximum heart rate.
Percent %VO2 Maximum (%VO2Max)
VO2 refers to the volume of oxygen consumed, while VO2Max refers to the highest amount of oxygen you can consume at maximum exercise intensity. In general, the fitter you are, the higher your VO2Max. There is a linear relationship between heart rate and oxygen consumption at training intensities above 50% VO2Max. However, keep in mind at higher intensities the heart rate levels off while VO2 continues to climb. The David Swain formula (%MHR = (0.64 x %VO2Max) + 37) uses maximum heart rate to estimate your %VO2Max.