- About heart rate zones
- What hardware do I need to track my heart rate?
- How to review HR zone data for a workout
- How to edit the heart rate zones, max and rest heart rate
- How we calculate your Heart Rate Zones
About heart rate zones
Heart rate zones are a great tool for monitoring the intensity of your workouts. You can subsequently train smarter with easy-to-use heart rate (HR) data and find out how much time you spend in the five different HR zones. You can customize the zone intervals or use the predefined ones. HR zones is only available for Premium users at Endomondo via website, IOS and Android App.
What hardware do I need to track my heart rate?
Please note that you need to use a compatible heart rate monitor while tracking to see this data. Please see this guide to find a heart monitor that work with your smartphone. Heart rate zone data will also be displayed for all workouts tracked with Garmin devices. For more information about the Garmin integration please see this guide.
How to edit the heart rate zones, max and rest heart rate
You can edit your heart rate zones at Settings > Heart Rate. You have an option to enter your resting HR, Max HR and customize your zones if you know them (otherwise they will be pre-set).
Please note that this option is only available on Endomondo.com, not in the app.
We use the Karvonen formula (Karvonen, J. & Vuorimaa, T. Sports Medicine (1988)) to calculate your heart rate zones. The Karvonen formula is based on your heart rate reserve (HHR). Your heart rate reserve (HRR) is the difference between your resting heart rate (RHR) and your maximum heart rate (MHR).
The Karvonen formula is used to calculate your target heart rate at a given percentage training intensity. Target Heart Rate = ((MHR − RHR) × % Intensity) + RHR.
Example: We want to find the target intensity for 85 % of HRR for a person with a maximum heart rate (MHR) of 197 ppm (beats per minute) and a resting heart rate (RHR) of 42 bpm.
Target Heart Rate = ((197 - 42) x 85%) + 42
Target Heart Rate = 173 ppm
If you want to read and learn more about heart rate training and learn how to find your rest and maximum heart rate please visit this page at Runner's World.