Typically I’ve managed my exercise intensity by the perceived exertion test (how hard am I breathing basically) but had once upon a time by had a Polar chest strap one. It came with an app that graphed time in different zones. Hated the hassle of the chest strap and gave it up.
Now there are new ones that slip on the forearm. Bought one, the Scosche Rhythm 24.
The app does diddly but connect to other apps. And none of those give me graphs without membership fees?
Anyone with experience for a zone monitoring app they would recommend?
I pay 12 dollars a year for an app called Fitiv Pulse. It will track and show your current zone while also showing calories, Mets, distance (for distance activities) and other measures.
I like it, and I connect the same heart monitor you are using.
Y’all must get legacy pricing. They immediately push me to 7 day free trial then $60 a year to get the graphing stuff that is the play information I am wondering about. Too pricey for that. iCardio’s is $25. Strava $80!! Maybe they’ll push a promotion discount at some point.
Still it seems straight forward enough to get some minimal basics.
I use Polar HR monitors and used to use it with the free Strava. I now pay for the premium, but I’m pretty sure the free version showed the standard heart rate zones. It’s been a couple years so things may have changed and my memory may not be correct
There are 5 zones, with 5 being the top (you can’t stay in it long unless you love lactic acid building up and having a heart attack). 4 is hitting it hard and if you can stay in there for very long, I tip my hat to you! I go into that zone when I’m doing training intervals, but for my longer rides, I’m usually in 2 and 3 with spikes into 4 on the hills.
Most of the sports watches out there have watch (wrist) based HR. Garmin shows HR zones; I believe the others do too but don’t have a Polar, I know that Garmin shows HR zones on their app/website & think all of the others do, too. Yes, you’d need to purchase a watch but then it’s free after that initial outlay. going for a used/refurb’d older model will bring down the cost even more.
The general rule of thumb is your max HR is 220-(age); so if you’re 50, your max HR is 170; now being a rule of thumb, not everyone is exactly 220-age. You were in a good zone but it wasn’t that long of a workout that someone in decent shape shouldn’t be able to hold that level for that length of time.
FWIW there are multiple methods out there and that one, widely known, seems most off. For example it predicts that I at 63 should have a HRMax of 157. Given that I hit 155 on the rower this morning without going through a protocol aimed at testing HRMax, just regular intervals, I don’t think so. Other approaches would have me at 165. That makes more sense.
Where you SHOULD be is based on what you are trying to do that specific workout, and that is part of your overall plan based on your overall goals.
In general a portion of exercise being in 4 and 5 is good and too much risks overtraining.
Update: It’s not free, but it is either: 99 cents a month, 5.99 a year, or 11.99 lifetime subscription. And it seems to be VERY similar to the old Fitiv app, and from the reviews it looks like it migh tbe the old Fitiv developers after it was acquired by MotiFit.
So my request for help answered, thanks again, maybe some discussion about this?
How do you heart rate monitor users use your monitors? What are you aiming for? There are lots of philosophies out there.
I think for me I am wanting it to keep me more disciplined that my days that should be mostly zone two are not creeping up into more of three. I really don’t need the monitor to tell me that I am four or above (sprint interval or HIIT days); gasping tells me that! I was mildly surprised though this morning that lifting had me that much in four and five. 54% in four and 11% in five for an hour workout.
I would love more information about this. I googled around a bit and didn’t get a lot of guidance. For me, as an old (61) and overweight guy, I’m going to use the monitor to avoid zone 5, on the off chance it will kill me. Yesterday, I stayed in 3 and 4 the entire time.
I can tell you what I have concluded for myself and my goals.
I strength train two days a week and do aerobic four to five days a week. The information today confirms that strength training is a high intensity activity that needs recovery afterwards so that leaves me one other day to do high intensity aerobic. The other three or four should be primarily in zones two to briefly in three. Long slow on one of those is fine - a six mile jog with the dogs for example - but disciplining myself to not push the pace. Other days are shorter but I am aiming to keep my intensity at two to low three or a brief sprint at the end only. Maybe rowing with focus on technique going forward.
I want to force myself to value and stay true to those active recovery “endurance” level days.
The intense aerobic day can be sprint intervals, and sprints should get me up to high four or in five but then recovery longer than the sprint (don’t care about precision there, can be 1 to 2 or 4 whatever feels good that day) and I like to see that my HR can drop quickly after a sprint. Or something Tabata-esque, and should be four most of that if not five. Or something tempo style … which is what your day was … right around anaerobic threshold… can keep it up steady for half an hour but wouldn’t be able to handle a much longer distance at it … likely bordering between three and four.
The youngin’s can maybe handle more frequency of intensity. At our age I think some intensity is important but more frequency of intensity is more harm than good.
So another bit that has come up playing with Fitiv.
I had been aware of the different methods of estimating HRMax. The two options on the app though are funny extremes. One gives me way low at 157, the other the highest I’ve seen of 179!
That’s fine. I’m content with my estimate of 165 through other tools and estimating from near max efforts.
But then there are different approaches to determining zones?
Which gives a very different set of numbers (I have a very low resting HR, 42). Using that method my strength training was much more zone three and none in five. And my active recovery can be a little bit less restrained.
Apologies for multi posting but specific to that there is this.
Bottom line, at least for recreational endurance athletes, and I’d WAG that follows for those us interested in good functional health long term as our goal, not race times, between the pyramidal and polarized camps is
