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 and cool-downs. You should be able to hold a full conversation.
Aerobic base
Easy and sustainable. The foundation of endurance fitness. Most of your training should be here.
Tempo
Comfortably hard. You can speak in short sentences. Carries a real training cost so use it sparingly.
Threshold
Hard and sustained. Right around your lactate threshold. Conversation is limited to a few words.
VO2max
Very hard short efforts that raise your aerobic ceiling. 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.
Head to Settings to make your adjustments and your zones will update right away.