Q: What is Max Heart Rate?
Maximum heart rate is the highest heart rate an individual can achieve through exercise stress.
Q: How does Myzone calculate my MAX heart rate?
Myzone uses the HUNT formula (2013). Research has found that this is the most accurate maximum Heart Rate calculation to establish an estimate for large populations:
Max HR = 211 – (0.64 x age)
This is based on population norms. If you are able to push your maximum HR past this limit for 30 seconds, your Myzone profile will automatically adjust to reflect your capabilities. You can also ask your coach or trainer to adjust the MHR on your profile if it does not appear to be accurate or upon completion of a submaximal heart rate test.
Q: Will my MAX heart rate change over time?
Your Maximum Heart Rate does not change with improved fitness levels. Your MHR only decreases slightly with an increase in age. Your ability to maintain work at a higher heart rate near or at your MHR will increase as you become more conditioned. You might also notice that you might need to increase your workload in order to elicit the same HR response as you become more conditioned.
Q: What affects my heart rate response day to day?
Many factors affect your resting and max heart rate during exercise including the amount of sleep you have had, stress, nutrition, hydration, heavy training, fatigue, adrenaline, competition, and mental focus.
Q: What is resting heart rate and will my resting heart rate change over time?
Resting heart rate is the number of times your heart beats per minute at rest. It is best to measure this first thing in the morning. As you become more fit, your resting heart rate will reduce as your heart becomes more efficient. Resting heart rate is not used in the calculation of MEPs for any information on your Myzone workout tile.
Q: How does Myzone establish my resting heart rate?
Myzone sets your resting heart rate to 100bpm (beats per minute) as standard. When you first register your belt it is recommended that you perform a resting heart rate test. This involves sitting or lying comfortably while wearing your belt for 10 minutes, ideally in the morning. When you next upload your data at the Myzone Console your resting heart rate will recalculate to your actual resting value. You can also ask your trainer to adjust your resting heart rate if it does not appear to be accurate or if you have completed a resting heart rate test.
Q: How does Myzone calculate the 5 intensity Zones?
Myzone uses five color-coded Heart Rate Zones to establish the effort that users exert based on their maximum heart rate (Max HR). The effort is expressed as a percentage of the user’s Max HR.
The five Heart Rate Zones are:
• Grey = 50% to 59% of Max HR
• Blue = 60% to 69% of Max HR
• Green = 70% to 79% of Max HR
• Yellow = 80% to 89% of Max HR
• Red = 90% to 100% of Max HR
Q: What are Myzone Effort Points (MEPs)?
Myzone Effort Points (MEPs) are earned based on the effort exerted by the user. Time spent in each Heart Rate Zone earns different numbers of MEPs:
• Grey = 1 MEPs per minute
• Blue = 2 MEPs per minute
• Green = 3 MEPs per minute
• Yellow = 4 MEPs per minute
• Red = 4 MEPs per minute
The red zone does not exceed 4 MEPs per minute because Myzone does not want to encourage overtraining.
Q: What’s the best way to determine if my fitness has improved using heart rate?
By measuring your resting heart rate over a period of time or by repeating an identical exercise session and comparing your average heart rate in your Myzone Activity report. When your resting or average heart rate goes down, your heart is becoming more efficient and therefore you are increasing your level of fitness.
Q: Why is it so important to monitor heart rate and how much effort I am putting in?
Knowing what intensity you are working at is essential to ensure you get the most from your training and get the results you want. It helps you train safely and effectively when not under the guidance of a trainer or coach.