Train Smarter With Heart Rate Data

Vol. 24

Calling all Office Athletes!!! We’re gathering our community for the Sky:30 fitness challenge. This fitness challenge includes:

• Personalized 1:1 goal setting & workout programming

• Online coaching & accountability sessions

• Wearable Data Analysis to help make your fitness goals efficient, attainable, & fun!

Interested in having your wearable data analyzed, receiving specific insights and training recommendations, and getting better together? Fill out this form!

In This Article, We Will…

1. Explain how to use your wearable to measure your fitness level

2. Provide tips on calculating heart rate zones

3. Detail how to adjust workout intensity

Harness Your Heart Rate Data

If you love fitness as much as we do, you know that sweating is not enough. You need to train smartly to get the most out of your workouts.

One way to do that is to use heart rate data. Heart rate data tells you how hard your heart is working and how well your body is responding to exercise.

We touched on Zone 2 cardio in an earlier article, but we dive into EVERYTHING heart rate below. Are you ready?

Resting Heart Rate (RHR)

Your Resting Heart Rate (RHR) is the number of beats per minute when your body is at complete rest. It is a good indicator of your cardiovascular fitness. The lower your RHR, the more efficient your heart is. Here’s how to measure your RHR with your fitness wearable:

• Check your device to make sure it monitors heart rate (most wearables do). 

• Wear your device when you are resting, ideally in the morning before any physical activity. Try to avoid stress, caffeine, alcohol, or anything that can affect your heart rate.

• Track your heart rate for several days to get an average RHR. You can use the app that comes with your wearable or any other compatible app to record and analyze your data.

Maximum Heart Rate (RHR)

Your Maximum Heart Rate (MHR) is the highest number of beats per minute that your heart can achieve during exercise. It is important to know your MHR because it helps you define your heart rate zones. As a refresher, you can estimate your MHR with this formula: 

MAX HR = 220 - (Your Age)

Heart Rate Zones

Heart rate zones are ranges of heart rate that correspond to different intensity levels of exercise. They are written as percentages of your MHR and have different benefits:

• Zone 1 - 50-60% MHR (Easy Effort): Ideal for warm-ups and cool-downs.

• Zone 2 - 60-70% MHR (Endurance): Builds aerobic capacity and enhances endurance.

• Zone 3 - 70-80% MHR (Tempo): Improves aerobic power and stamina.

• Zone 4 - 80-90% MHR (Threshold): Boosts anaerobic capacity and speed.

• Zone 5 - 90-100% MHR (Maximum Effort): Intensive, reserved for short bursts.

Different heart rate zones have different effects on your body. For example, training in lower zones can improve your mood, reduce anxiety, and lower blood pressure. Training in higher zones can improve your cognitive function, memory, and attention. However, training in higher zones also carries more risks, like dehydration, overheating, and injury. So, it is very important to balance your training intensity and duration according to your goals and abilities.

Calculating Workout Intensity

Adjusting your workout intensity according to your heart rate zones ensures optimal results. Here are some methods to measure and adjust:

Karvonen Formula: 

This formula takes into account your RHR, offering a more personalized approach. It calculates your target heart rate for a given intensity percentage as follows:

• Karvonen Heart Rate=(MHR−RHR)×Intensity Percentage+RHR

• Example: For a 30-year-old with a 70% intensity goal: (190 - 60) x 0.70 + 60 = 157 bpm

Rate of Perceived Exertion (RPE): 

RPE is based on how you feel, rating your exertion on a scale of 1 to 10.

• 1-3: Light intensity (warm-up or cool-down).

• 4-6: Moderate intensity (aerobic exercise).

• 7-9: Vigorous intensity (challenging but sustainable).

• 10: Maximum intensity (unsustainable effort).

The Talk Test: 

The talk test is a simple method that uses your ability to speak as a gauge of your intensity. If you can comfortably hold a conversation, you are likely in lower heart rate zones. If talking is challenging, you have entered higher-intensity zones.

Monitoring Fitness Level Over Time

Tracking your fitness level over time allows you to adapt your training accordingly. Here are some ways to monitor your progress:

• Periodic Fitness Assessments: Conduct regular fitness assessments to measure your performance and improvement. You can use standardized tests such as the Cooper test or the 12-minute run test or design your own tests based on your goals.

• Observe Resting Heart Rate: A decreasing RHR over time indicates enhanced cardiovascular fitness. It means your heart is more efficient and can pump more blood with less effort.

• Monitor Recovery Times: Faster recovery after intense efforts is a positive sign of improved fitness. It means your body can clear lactate and restore oxygen faster.

• Adapt Heart Rate Zones: Adjust your heart rate zones as your fitness progresses. You can use the same methods as before to recalculate your MHR and target heart rates.

Putting It Into Practice

Now, putting everything you just read together, here is a sample workout routine using heart rate data:

• Warm-up (Zone 1 - 50-60%): 10 minutes of brisk walking or light jogging. This will prepare your body for exercise and prevent injuries.

• Endurance Run (Zone 2 - 60-70%): 20 minutes of sustained running. This will improve your aerobic capacity and endurance. You should be able to breathe comfortably and talk easily.

• Interval Sprints (Zone 4 - 80-90%): 5 rounds of 1-minute sprints with 2-minute rest. This will boost your anaerobic capacity and speed. You should be breathing hard and unable to talk.

• Cool-down (Zone 1 - 50-60%): 10 minutes of gentle jogging and stretching. This will help you recover from the workout and prevent soreness.

Take charge of your fitness journey by using your heart rate data to your advantage. With heart rate zones and intensity adjustments, you will maximize the efficiency and effectiveness of every session.

If you’re interested in having your wearable data analyzed by us, receiving specific insights and training recommendations, and getting better together, fill out this form and train with us!

- JT & Phil

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