Determining Your Heart Rate Training Zones

Personalized Heart Rate Zones are a crucial tool in planning, tracking and implementing workout routines in the Fitdigits app. The most accurate way to get custom heart rate zones is with a metabolic assessment done at a professional assessment center. However, that can be a pricy and time consuming option. A much more affordable option that also provides accurate training zones is a Fitdigits Fitness Assessment.

However, if neither of these options work for you and you are not up to taking an assessment, there are many equations to find custom heart rate zones. If you know your Max and Resting Heart Rate, you can get a wide variety of zones on the Determining Your Heart Rate Training Zones page.

Here you will find HR zones using percent of Max HR, the Karvonen method, Zoladz method, Joe Friel Running or Biking formula, and ABCC/BCF guidelines.

 

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Ditch the Distance – Go for Time

If you are training for a distance event, or just training in general, it is important that you work out properly and are prepared for any set of circumstances that come your way. So many things can affect your performance. The weather can be unpredictable, your body can respond differently; so many variables come into play on any given day, especially set race
days!

Prepare for anything and make your training Mother Nature-proof by training with duration and intensity instead of distance.

A recent blog post by noted endurance training expert Joe Friel argues that one of the more common endurance training mistakes is focusing on distance instead of duration. While most people use distance when training because that is the measurement races use (it’s called a “5k”, not a “30 Minute-er”), the best way to combat variability is training using duration. Friel went on to explain further:

“With rare exceptions, the workouts I suggest athletes do are based on duration, not distance. The reason is that the intensity of a workout is specific to its length in time, but not necessarily to its distance. For example, if there are two runners in a 10-km race and one finishes in 30 minutes while the other, also working as hard as he can, finishes in 60 minutes, their intensities were not the same. The 30-minute finisher was working at a much higher intensity as a percentage of VO2max. If they were to both run as hard as they could for 30 minutes they would likely use almost exactly the same intensity; one would simply cover more ground than the other”

Therefore, if there are adverse conditions on race day, you can use your intensity training to alter how hard you push it in order to make sure you complete the race. Friel continues:

“The bottom line here is that intensity is inversely related to time. This means that as one increases, the other decreases. As the time of a race or workout gets longer, the intensity at which you are working is reduced. It’s obvious. You can’t run a marathon at your 5-km pace. You run slower in the marathon because you have to run for a longer time. A 30-minute 10-km racer and a 60-minute 10-km racer are, essentially, not doing the same race, and they shouldn’t train the same way either. In the same way, if the bike race will take longer due to wind then you must race at a lower power.”

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Fitdigits on iOS has all of the tools you need to both create and track duration based workouts with a focus on intensity. Fitdigits Custom Workout Routines allows you to not only create workouts specialized to you, but also gives you in workout feedback if your intensity (i.e. Heart Rate) is too high or low.

Create a Structured Workout Based on Duration:
  1. On the Home page, choose the icon of the workout you wish to create the workout for (most likely Running)
  2. Tap Workout -> Workout Routines
  3. Scroll to the bottom of the page and tap New Time/Distance Routine
  4. Add a Name, Time and Zone. Longer workouts should be in lower zones, while shorter workouts should have a higher heart rate

 

You now are ready to start training! It is up to you whether you wish to add Auto End Routine and Auto Recovery to your workout.

–Read Joe Friel’s blog post Train for Duration or Distance?

Come race day, make sure you are prepared to monitor your race and make it to the end injury free. Use Fitdigits Fitness Assessments to set custom Heart Rate Zones, VO2 Max, and Lactate Threshold.

 

 

Groups: Manage your Fitdigits Group Page

Fitdigits gives our Star members the ability create groups, but create great group landing pages too. Add a custom leaderboard, group workout feed, roster, custom blog section and more to your groups page. With custom HTML widgets, add messaging, graphics and more to complete the communications.

Once your group is created, a default groups page exists for your group. The default widgets include your member roster, a personal workout feed, and a feed for the Fitdigits blog, however contents are easily customizable.

Customizing your Group Page

You must be a Group Owner or Group Administrator to modify the group page for all users (see Managing Users).

From the Group detail page, tap the Menu icon in the top left. Administrators and Owners will see the Preview checkbox in the upper right. When checked, you are viewing the group page as it will show to other members (depending on widget choices).

1. Uncheck Preview to go into Edit mode.

Click the Menu (three line icon) in the upper left to view the menu. Turn off Preview mode to edit your page.

2. Edit Existing Widgets

When in edit mode, each widget on the page has a blue administration bar above it.

Tap the X to remove the widget from the page view.

Tap the pencil to edit the viewing properties of the widget (whether it is shown to admins only or all team members) as well as the detail and options for the widget.

You may also click and hold the top blue administration bar and drag-drop the widget into different areas or sections of the page, so you can change the layout and display to fit your tastes.

3. Add Widgets

Leaderboard

This will create a sortable leaderboard featuring a variety of stats you can choose from, including time, distance, calories and more.

Group Workout Feed

See the workouts completed by team members who have opted-in to share their workouts to the group. Tap on the icon to go to the details.

Group Roster

The Roster is added by default. This will list all of the members of your group, along with information they have given permission for members to view.

Personal Workout Feed

If you want to just see your own personal workout feed. This does not show on other group members pages.

Banner

Add a custom banner image with this widget.

HTML

The HTML widget is one of our most flexible. Basic HTML can be used to create messages and presentations to your group with almost endless variety.

Calendar

Show a calendar with checks on all the days the group recorded activity, see the totals below, and select a day to drill into specific activities.

Blog Feed

You can easily link to an existing blog feed. You will need to know the blog feed URL and specify how many posts you want to show.

4. Change Page Layout

Choose from a variety of different page layouts to change the look and feel of your groups page.

5. Reset Layout & Widgets

This will reset your page to the default widgets and settings.

 

We hope you enjoy your group and group page. If you have any trouble, please contact Customer Support.

 

Customize Heart Rate Zones on the Android

Customizing your Heart Rate Zones is important to personalizing your workouts and calorie burn.

With Fitdigits apps on Android, it’s simple to change your zones, though ideally it is done through a customized Fitness Assessment you’ve taken, where we do the work for you.

  1. Tap Menu > Settings
  2. Tap My Heart Rate Zones
  3.  Tap Add Zone Set
    1. To edit a zone set, tap that zone set and tap Edit in the top right
  4. Tap on the Title of the Zone Set and the zones themselves to change the names.
  5. Tap on the beats per minute barriers to change them
  6. Tap “DONE” when finished.
  7. To set the new zone set as default in the app, tap “Set Default”