How it works

The beauty of heart rate and power training

Monitoring your heart rate is the best and easiest way to measure true physical intensity. It never estimates. It never guesses. It never ”feels”. It simply tells you how hard you’re working.

Heart rate training is an established, scientific method of training based on the knowledge that different heart rates have different physiological effects. Lower heart rates are good for warming up and developing basic endurance. Higher heart rates develop aerobic and anaerobic capacity.

By using heart rate as a guide during exercise, users can pinpoint the right training intensity and in real-time adjust it to reach their individual goals. And the beauty of it is that anyone can do it – regardless of experience or fitness level.

Heart rate training is a method that adapts to you, not the other way around.

TRAINING ZONES BASED ON RATE OF PERCEIVED EXERTION

(BORG RPE SCALE®)

MAXIMUM

Improves anaerobic capacity and develop cardiovascular system. Long recovery period.

90-100%

VERY HARD

Super effective to improve the aerobic capacity and develop cardiovascular system.

80-90%

HARD

Basic Endurance and aerobic capacity is developed. Good for active recovery.

70-80%

MODERATE

Basic Endurance and aerobic capacity is developed. Good for active recovery

60-70%

EASY

Relativy low training effects

-60%

Maximum heart rate

To get the most of your training, you need to find your individual maximum heart rate. The maximum heart rate is the highest number of beats per minute your heart is capable of and it has nothing do with your fitness level. It is a number you got from your mum and dad, more or less.

It decreases with age, as a rule with one beat per year. If you had an active lifestyle, your maximum heart rate may remain on higher levels.

To find a starting value to find your maximum heart rate, Activio uses a a formula based on your age: 226 – age = maximum heart rate.

For example, if you are 25 years of age your maximum heart rate is approximately 226-25=201 beats/minute. This starting value will be used as the basis for finding a more accurate value.