Distribution of Heart Rate Zones Based on the Rating of Perceived Exertion
Training intensity is a critical factor for successful training plans. Training too much at high intensities compared to aerobic trainings can lead to accumulation of training stress and overtraining. Tracking of training intensity is easy if you have a heart rate monitor and it works. But what will you do if you forget it at home, the battery runs out, or you just don’t have one yet? Is there an alternative?
To solve the problem Sportlyzer’s sports scientist Jarek Mäestu (PhD, University of Tartu) used Carl Foster’s system of indicating the intensity zone of the training based on the rating of perceived exertion (RPE) on Borg’s 10 point scale (Foster et al, 2001 Journal of Strength and Conditioning Research). To reach the level, where the RPE can replace a heart rate monitor, Jarek Mäestu had to go further and developed algorithms that consider the duration and RPE of a workout to calculate the distribution of heart rate zones.
How can you enter the RPE in Sportlyzer? – You simply set the duration of the workout and answer the question „How hard was your workout?“ by dragging a slider control on a scale of 1 to 10.
Heart rate zones in Sportlyzer:
Zone 3 – above anaerobic threshold
Zone 2 – between anaerobic and aerobic thresholds
Zone 1 – below aerobic threshold
Zone 0 – 40+ beats per minute below aerobic threshold
