Using the Beginner Cardio Assessment
By setting Zones customized to your body, heart, and systems, you get a true view of your level of effort you are currently training or exercising in, which allows you to train better, without injury over longer times.
The Beginner Cardio Assessment is a very entry level test, mostly helpful for determining your lower Heart Rate Zones. It is not designed for people who are in great shape and are exercising on a regular basis (4 hours or more per week).
With a Heart Rate Monitor (HRM) you can use it to develop Heart Rate Training Zones. With GPS and/or Foot pod in Running, it can be used to develop Pace Zones too.
It can be completed on just about any workout type, and to develop specific custom zones for any given workout type, it should be done using that type of exercise. Fitdigits offers users the ability to use different heart rate zones depending on their activity selection.
To calculate a more accurate VO2 Max, you should have a Resting Pulse entry in the Health section of the app (one not taken from a Blood Pressure reading). See this post on measuring your Resting Heart Rate. Otherwise, we will use an approximation of your Resting Heart Rate based on the measured value from the assessment.
How to Complete the Beginner Cardio Assessment:
- You will need to be on a treadmill, spin bike, elliptical machine, or a flat surface you can run or ride on for more than 7.5 minutes. DON’T GO TOO FAST!
- Bring your heart rate down to a low, resting rate by staying still for a moment and just relaxing.
- Start the assessment on the App – Choose the Activity Type you are doing > Workout > Beginner Cardio Assessment
- You will be coached through a series of effort levels, starting with resting and moving up through to approximately a 65-75% effort level over a 7.5 minute period
- The Recovery portion will begin (recovery is an option we’ve added here as another data point to assess your overall change in fitness)
- Be still and relax for the 2-minute recovery time
- You will be shown your results on the final screen, as well as online and in your results listing
The Beginner Cardio Assessment helps determine Heart and Pace Zones, which can help your training and keep you injury free by keeping your training in the right zones at the right times. You can watch these zones change over time with changes in your fitness! In fact, this assessment should be used on a regular basis to show changes in your fitness levels and training zones.
How We Calculate Zones and VO2 Max:
Heart Rate Zones are determined using the measurements from the assessment, assuming that max effort reached 75% of the true maximum achievable (for saftey). For Heart Rate zones, the Karvonen method is applied to the readings (recorded Resting Heart Rate trumps the in-assessment measured Resting Heart Rate). For VO2 Max, we take your Resting Heart Rate and your calculated Max HR, and apply the Heart Rate Ratio Method. (Eur J Appl Physiol. 2004).
Many factors can influence results including temperature, elevation, sleep, emotional state, eating habits and more. The best analysis of the results are by comparing it with previous results. The test environment should remain as constant as possible.
Please don’t perform any fitness test without talking to your physician about it first.
Assessments can change the way you live your life, change the way you exercise because:
1. They help determine your Fitness Level.
Using physical tests developed over the years by a variety of individuals and institutions, these fitness tests have been shown to result in fairly accurate measures of fitness, and can be compared to others of similar age and gender. Not all assessments in Fitdigits apps have the ability to determine VO2 Max, but the majority do.
See the article “Why Should You Know (and Track) Your Fitness Level?” for more.
2. They help determine personal heart zones.
People are all different. Only 20% of people have a max heart rate that is close to the 220-Age = Max HR. For a large majority, setting zones of 50%-100% off that formula does not result in zones that are meaningful or correct. From previous discussions, we know how important understanding what HR zone you are in can be towards realizing your goals (is your goal endurance and fat burn, or speed and power, for example). Your HR zones will also change over time – the more fit you become, the higher your HR Max will be (relative to yourself, not others) for example. Not all assessments in Fitdigits apps have the ability to set HR zones, but the majority do when paired with a heart rate monitor.
See the article “Why Should You Know Your Personal Heart Rate Zones?” for more.