Time to Burn Some Calories!
For most of us the holidays are now over and New Year’s resolutions are given once again. It’s perfect time to introduce some new tricks to motivate ourselves and our friends in need: Sports Tracker Training School. We’ll start with simple examples of how to make use of the Heart Rate Zones.
For example, Heart Rate Zones can be used for guiding us to train with meaningful intensity for the required time. Below we present two workouts that are targeted for burning fat. To take the exercise is really simple: read the workout instructions, start tracking and swipe to the Heart Rate view, and select Zones. You can see in real time how much time you have spent on each Heart Rate Zone. They correspond quite well with the actual effectivity of your sports. So… can you give 1.5 hours of your busy life to take the Fat-Burner 1k (that’s for 1000 kcals) or would you rather take the Mini version?
Currently we have a 5-scale Heart Rate Zones on iPhone and other of the phones are using 3-scale model. The Zones 5 to 4 correspond to High, Zone 3 to Moderate, and Zones 2 to 1 to Light.
Easy After-Holidays Special: Fat Burner 1k
Calories and Duration: 1000 kcal in 1:27:00
Best suited for: Cycling, Running, Skiing, Rowing
Quite easy aerobic workout that you can do even with little experience – for example with an indoor bike. Longer duration is needed for efficient fat burning, since it truly begins only after half an hour of continuous exercise. Few sprints during the exercise boost the fat metabolism of your body and also make the exercise more fun. Great workout to relax your mind with a good playlist.
| Target Times (on iPhone) |
Target Times (other phones) |
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Durations & instructions
- 10 minutes: start with light warm up, on Zones 1-2 / Light.
- 67 minutes: lift the pace to “travel speed” where you sweat but don’t have to push yourself too much, mostly on Zone 3 / Moderate. During this phase, make 4 x 30 seconds sprints with about 10 minutes between each sprint. You should reach Zone 5 / Hard. 30 seconds may not sound much, but it really makes this exercise more effective. Between sprints keep mostly on travel speed (Zone 3 / Moderate) or lower if you need to gain strength. If you are outdoors, make the sprints towards light uphill if possible.
- 10 minutes: at the end, cool down on light pace, on Zones 1-2 / Light.
If the Zone 1 feels too light for you (depending on your activity type), feel free to keep more time on Zone 2 instead. Also note that when doing this exercise by cycling, you might not reach Zone 5 during the sprints and that’s normal, because only lower body muscles are active.
! Please note: Actual calorie consumption can vary about 20% depending mostly on your gender and weight. Using Heart Rate Zones in training requires that your personal HRmax (Maximum Heart Rate) and Zones are set correctly in your app’s settings. Read more about HR Zones and HRmax. It is very important that you consult a doctor before beginning any type of exercise. Always stop exercising immediately if you experience any shortness of breath, dizziness, or pain.
Load Fat Burner 1k simplified instructions to your mobile phone via QR-code
Easy Starter Exercise for Beginners: Mini Fat Burner
Calories and Duration: 500 kcal in 0:45:00
Best suited for: Cycling, Running, Skiing, Rowing
Quick and rather easy aerobic workout that you can do even with little experience – for example with an indoor bike. Short duration is compensated with three maximum-speed sprints during the exercise to boost the fat metabolism and to make the exercise more fun. Suits beginners or as a light workout complementing your program.
| Target Times (on iPhone) |
Target Times (other phones) |
 |
 |
Durations & instructions
- 5 minutes: start with light warm up, on Zones 1-2 / Light.
- 30 minutes: lift the pace to “travel speed” where you sweat but don’t have to push yourself too much, mostly on Zone 3 / Moderate. During this phase, make 3 x 30 seconds sprints with about 5-10 minutes between each sprint. You should reach Zone 5 / Hard. 30 seconds may not sound much, but it really makes this exercise more effective. Between sprints keep mostly on travel speed (Zone 3 / Moderate) or lower if you need to gain strength. If you are outdoors, make the sprints towards light uphill if possible.
- 10 minutes: at the end, cool down on light pace, on Zones 1-2 / Light.
If the Zone 1 feels too light for you (depending on your activity type), feel free to keep more time on Zone 2 instead. Also note that when doing this exercise by cycling, you might not reach Zone 5 during the sprints and that’s normal, because only lower body muscles are active.
! Please note: Actual calorie consumption can vary about 20% depending mostly on your gender and weight. Using Heart Rate Zones in training requires that your personal HRmax (Maximum Heart Rate) and Zones are set correctly in your app’s settings. Read more about HR Zones and HRmax. It is very important that you consult a doctor before beginning any type of exercise. Always stop exercising immediately if you experience any shortness of breath, dizziness, or pain.
Load Mini Fat Burner simplified instructions to your mobile phone via QR-code
Required software and hardware
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