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martin-ueding committed Nov 25, 2023
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Expand Down Expand Up @@ -804,46 +784,61 @@ <h2 id="time-series-plots">Time series plots</h2>
<h2 id="heart-rate-zones">Heart rate zones</h2>
<p>More interesting regarding the heart rate are the zones which one has spent time during this activity.</p>
<p><img alt="" src="../activity-heartzone.png" /></p>
<p>There are some common definitions of <em>heart rate zones</em>, take for instance <a href="https://www.polar.com/blog/running-heart-rate-zones-basics/">this one by Polar</a>. There are five zones, namely from 50 to 60 %, 60 to 70 %, 70 to 80 %, 80 to 90 % and 90 to 100 % of the maximum heart rate. The maximum heart rate would need to be measured, but taking the formula <em>220 - age</em> will do for most people.</p>
<p>On <a href="https://theathleteblog.com/heart-rate-zones/">this blog</a> there are also some names given to the zones, the same way that my Garmin watch does it:</p>
<p>The definition of the heart rate zones is not standardized. Usually there are five zones and they have the same names. What differs is how their ranges are computed and there is some chaos around that.</p>
<p>All definitions that I found take the maximum heart rate as the upper limit. One can measure this as part of a professional training or just use the <em>220 minus age</em> prescription which at least for me matches close enough. What they differ on is how they use a lower bound. It seems that <a href="https://www.polar.com/blog/running-heart-rate-zones-basics/">Polar</a> or <a href="https://www.rei.com/learn/expert-advice/how-to-train-with-a-heart-rate-monitor.html">REI</a> basically use 0 as the lower bound. My Garmin system also uses 0 as the lower bound. But as one can see in <a href="https://theathleteblog.com/heart-rate-zones/">this blog</a>, one can also use the resting heart rate as the lower bound.</p>
<p>Based on the maximum and resting heart rate we will then compute the heart rate zones using certain percentages of <em>effort</em>. We can compute the heart rate as the following:</p>
<blockquote>
<p>rate = effort × (maximum – minimum) + minimum</p>
</blockquote>
<p>The zones then take the following efforts:</p>
<table>
<thead>
<tr>
<th style="text-align: right;">Zone</th>
<th style="text-align: right;">Heart Rate</th>
<th style="text-align: right;">Effort</th>
<th style="text-align: right;">Training</th>
</tr>
</thead>
<tbody>
<tr>
<td style="text-align: right;">1</td>
<td style="text-align: right;">50 to 60 %</td>
<td style="text-align: right;">Warmup</td>
<td style="text-align: right;">Warmup/Recovery</td>
</tr>
<tr>
<td style="text-align: right;">2</td>
<td style="text-align: right;">60 to 70 %</td>
<td style="text-align: right;">Light</td>
<td style="text-align: right;">Base Fitness</td>
</tr>
<tr>
<td style="text-align: right;">3</td>
<td style="text-align: right;">70 to 80 %</td>
<td style="text-align: right;">Aerob</td>
<td style="text-align: right;">Aerobic Endurance</td>
</tr>
<tr>
<td style="text-align: right;">4</td>
<td style="text-align: right;">80 to 90 %</td>
<td style="text-align: right;">Intensiv</td>
<td style="text-align: right;">Anerobic Capacity</td>
</tr>
<tr>
<td style="text-align: right;">5</td>
<td style="text-align: right;">90 to 100 %</td>
<td style="text-align: right;">Maximal</td>
<td style="text-align: right;">Speed Training</td>
</tr>
</tbody>
</table>
<p>One can <a href="https://www.rei.com/learn/expert-advice/how-to-train-with-a-heart-rate-monitor.html">find slightly different zone definition</a>.</p>
<p>For this to work you need to enter your birth year into the <a href="../../getting-started/config-file/">configuration file</a>. If you are not satisfied with the <em>220 minus age</em> prescription, please let me know. We can make this more flexible.</p>
<p>You can decide how you want to do work with that. If you want to have the same definitions that say Garmin uses, you need to just enter your birth year and we can compute the rest. If you want to use a lower bound, you need to specify that.</p>
<p>For this create a configuration file at <code>Playground/config.toml</code> and enter a stanza in there, like this:</p>
<div class="highlight"><pre><span></span><code><span class="k">[heart]</span>
<span class="n">birthyear</span><span class="w"> </span><span class="o">=</span><span class="w"> </span><span class="mf">19.</span><span class="p">.</span>
</code></pre></div>
<p>If you know your maximum heart rate, you can also write <code>maximum = 187</code>. If you want to use the lower bound, write <code>resting = 48</code> as well. So it might look like this:</p>
<div class="highlight"><pre><span></span><code><span class="k">[heart]</span>
<span class="n">maximum</span><span class="w"> </span><span class="o">=</span><span class="w"> </span><span class="mi">187</span>
<span class="n">resting</span><span class="w"> </span><span class="o">=</span><span class="w"> </span><span class="mi">48</span>
</code></pre></div>
<p>You can also combine <code>birthyear</code> and <code>resting</code> and leave out <code>maximum</code>.</p>
<p>If you are not happy with this prescription, please let me know.</p>



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