Setting your training zones.
Zones are personal. Getting them right makes a real difference because it's what separates easy days that are actually easy from hard days that are actually hard. Here's how to find yours.
Start with an estimate
Keep It Movin' will automatically calculate your initial max HR and zone thresholds using the following formula. Everyone is different and your actual numbers could vary quite a bit. Think of it as a starting point you can refine over time.
Max HR = 220 - your age
Your zones are then set as percentages of that max HR.
The 5 zones
Keep It Movin' uses a 5-zone model based on your max heart rate. Here's what each zone means and when to use it. Once you know your threshold HR from a field test it's a more accurate basis for your zones and you can set it directly in the app.
Recovery
Very easy. Good for warm-ups, cool-downs and recovery days. You should be able to hold a full conversation in Z1. Breathing is normal, almost as if you are not exercising.
Aerobic base
Easy and sustainable. The foundation of endurance fitness. Most of your training should be here. You should be aware of your breathing but still able to hold a conversation.
Tempo
Enjoyably hard. Most unstructured cardio workouts will naturally fall into this zone. You can speak in short sentences but need to time your breathing. This zone is more stressful than it seems.
Threshold
Uncomfortably hard. You should feel the urge to slow down, but could maintain this pace for up to an hour during a race. Deep breathing, often through your mouth. Conversation is limited to a few words.
VO2max
High-intensity efforts that raise your aerobic ceiling. You should be gasping for air near the end of a VO2max workout and the effort should feel painful. Thankfully these intervals are over quickly, so in some ways these are less difficult than Z4. Reserve these for when you're well rested.
Dialing it in
Your zones are only useful if they're accurate. Two signs your zones might be off:
Easy efforts feel hard. If Z1 and Z2 workouts leave you more tired than refreshed or you find yourself struggling to hold a conversation your zones are probably set too high. Lower them until easy really feels easy.
Aerobic decoupling. During easy endurance workouts if your heart rate creeps up over time even though your pace or power stays the same it's a sign your body is working harder than it should be at that effort level.
If you notice either of these lower your zone thresholds by a few beats and see how things feel.
The threshold test
The most reliable way to pin down your zones is a field test. Keep It Movin' will automatically detect when you've done one and offer to update your zones.
Heads up: This test is intense. Make sure you're well rested and have been training consistently before attempting it. If you have any medical concerns check with your doctor first.
Warm up for 10 to 15 minutes at an easy effort.
Push to the hardest effort you can sustain for 20 to 30 minutes. This should feel very hard but controlled, not an all-out sprint.
Your average heart rate over the final 20 minutes is a solid estimate of your threshold HR.
Cool down then update your zones in the app and they'll recalculate automatically.
Setting your zones in the app
Once you have a good feel for your numbers you can set your own zone thresholds directly in the app. You can use a single set across all sports or set separate thresholds for swimming, cycling and running, since threshold heart rate can vary between disciplines.
Keep in mind there's no single “perfect” set of zones and they can even vary from day to day. The priority is keeping Z2 truly easy. Rely on how you are feeling and don't hesitate to adjust your zones as needed