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
- Sports Tracker application – download at your phone application store (App Store, Google Play, Nokia Store)
- Sports Tracker Heart Rate Monitor – available at Sports Tracker Shop
Pekka
I had great expectations about the Heart Rate Training school, but I was disappointed.
Fat Burning??
What? Why?
First, now that I have my heart rate monitor, I would like to use it to make my training more effective. I mean not too tough, not too light. But just right.
I am training for longer cycling events and cross country skiing events, so I would like to use my heart rate monitor for this, and get some advice for my training.
Another thing is that according to the latest research and experts Fat burning heart rate is merely a myth. It is logical that if you train one hour with the so called fat burning heart rate you burn less calories that training one hour with a higher heart rate. Or am I wrong?
Another thing about burning fat with excercise is that if your goal is to loose weight, then the diet is what matters. Because with training we tend to eat more. We have to get back the energy we lost.
Well, this is another discussion, so I will end my whining with a question:
Do you intend to include optimal training to the Heart rate training school?
tigrosaure
Hi, the description of this training session is very nice.
However, for it to really be interesting we need two more things:
– The ability to have this session available directly from within the app when we start a new workout.
– The ability to have an audio feedback when we enter or leave a heart rate zone.
Without these two features for me it’s almost useless (I don’t want to have to remember what and when I have to change zone during training, neither do I want to need to look at my phone screen while running for example)
Rene L Jensen
I second that, include the workout plans, as part of the application, based on HR zones.
-Audio feedback, if above or belove the zones
“Go faster” / “Go slower”
-Audio feedback when zones changes
“30 seconds to sprint for 30 sec”, “Sprint now”, “28, 29, 30, Sprint ended, run light”, “10 minutes light workout starts now”
If this kind of workout planes is included in the HR part, this will be a big selling point for the HR-belt
Jose Manuel Medina
Are there any plans to have 5 scale heart rate zones in the Symbian Anna/Belle app?
I have Nokia C7 Symbian Belle. I would see the Sports Tracker Iphone zone view in my Nokia.
Please, for Symbian too, It won’t forget to Symbian.
Thanks.
Fred
I also use my C7 for 2 Years, to have the 5 scale HRM would be very nice
varkagialo
It is necessary to develop the app for WP8 to use HRM.
It is unacceptable that I can’t use my Heart Rate Monitor 2 on my Lumin 920. I am forced to use my old phone N97mini which there the app is perfect in the symbian OS.
Recommend your attention!
Thank you!
Katja/ team Sports Tracker
Hi, we are building an app for WP8: http://support.sports-tracker.com/customer/portal/articles/864480-wp8
doris
can this app be used for stationary bike exercise?
safsadf
There is no Heart Rate Zones on my Nokia N9 software. This is quite annoying.
Nick Miller
Hi, just love the Sports Tracker app and ordered the HR monitor to use with Galaxy S3. Although I am disappointed to now learn of reduced functionality with Android phones. Your site needs to make this fact clearer in the Heart Rate Zone guide. When will a new release of the Android app be available?
Nick
Katja/ team Sports Tracker
Hi,
We’re beta testing the new Android app currently. We still need a few more weeks before we can release it.
After we get that app out, we will start adding new features to it.
Thanks for the comment on the clarity of which platforms support the new zones, we’ll try to make it better.
Sports Tracker Training School | Fitness Electronics Blog
[…] Sports Tracker Heart Rate Training School starts […]
Simon Darney
Hi,
Firstly thanks for the informative post and training tips, I would like to try the workout someday.
Your post and the related email on heart rate training implies that all you need is sports tracker on one of the available platforms and a heart rate monitor. However heart rate training isn’t enabled in the Windows phone app at the moment (never for WP7? and hopefully soon for WP8). You should make it clear to people that if they buy a HRM to use with a Windows phone they still can’t do HRM training.
I already have the monitor from my Nokia N8 days but I was mightily peed off when it didn’t work on the Lumia 800 so couldn’t use it for a year. I now have the Lumia 920 and would really appreciate you enabling HRM feature ASAP; I have a HRM gathering dust for last 15 months and don’t want that €70 “toy” being wasted anymore. Can you give me a timeframe?
Regards,
Simon
Simon Darney
* Kiitos Paljon!
Katja/ team Sports Tracker
Hi Simon, thanks for the feedback. We’ll think of how to make this more clear the next time. We’re building a new app for WP8 during the next few months and it’ll also have the hrm support. Once we’ve done some testing, we’ll inform which ones will work with the app.
Simon
Great, if you need a beta tester then let me know! I’ll be out on my bike a lot more when the weather gets warmer!
reebi
When will you support heart rate monitors on windows phone 8??
Katja/ team Sports Tracker
Yes and we’ll inform later which ones.
Rob
Is there already some more information to tell about when the new site will be ready and maybe more important (at least for me) when will Android 4.2.1 be supported?
Jezzer
Hi
Are there any plans to have 5 scale heart rate zones in the android app?
Thanks
Katja/ team Sports Tracker
Yes, once we get the new Android version out then we’ll start adding more features to it.
Jezzer
Thanks.
Any idea when the new version is due?
Andrew Kung
I have been wanting to purchase your heart rate monitor but unfortunately you don’t sent it to Singapore.
A friend is using Wahoo Heart Rate Monitor (Results:
https://www.facebook.com/photo.php?fbid=4447714223663&set=a.1682003522624.92505.1013666126&type=1&theater ) We are trikkers Trikking on our 3 wheels carving vehicle.
But I have a Galaxy Note 2 and I love your Sports-Tracker apps.
I hope you will consider allowing me to purchase the Heart Rate Monitor.
Mikko / Sports Tracker Team
Hello Andrew,
We are sorry but we can’t ship Sports Tracker Heart Rate Monitors to Singapore because the products do not have the necessary RF (radio frequency) approval there yet.
daniel
I would love to test this training in the new beta.
I’ve a Galaxy s3 :)
thanks