FAQ
How do I know my resting heart rate?
For three days, measure your heart rate first thing in the morning before you get out of bed. Take the average. This will be your resting heart rate. If you do not find your resting heart rate, your Advanced HRM will assign a value for your resting heart rate based on your personal input.
How do I know my VO2 max – maximal oxygen consumption?
You can have a VO2 max testing done by an accredited tester. If you do not have your VO2 max, your Advanced HRM will assign an average value based on your personal input and heart rate measures.
To start aerobic training, without a previous training background, try the Karvonen Formula:
Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of most effective methods used to determine your heart rate.
The Karvonen Formula
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
Determe the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% – 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
| Beginner or low fitness level | 50% – 60% |
| Average fitness level | 60% – 70% |
| High fitness level | 75% – 85% |
Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:
220 – Age = Maximum Heart Rate
Max Heart Rate – Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% – 60%.) Sally’s training heart rate zone will be 131-142 beats per minute: Sally’s Minimum
Training Heart Rate:
220 – 33 (Age) = 187
187 – 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute
Sally’s Maximum Training Heart Rate:
220 – 33 (Age) = 187
187 – 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
What is RPE – Rate of Perceived Exertion?
Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person’s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998). The RPE scale ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion.
| Rating | Description | How and What Participants Can Expect to Feel |
| 6 | » The exercise feels fairly light or even easier. » Participants don’t sweat much and their breathing only increases slightly. » It is quite easy to keep exercising. |
|
| 7 | Very, very light | |
| 8 | ||
| 9 | Very light | |
| 10 | » The exercise feels somewhat hard. » Participants will definitely sweat and their breathing will be above normal. » At most, it is only moderately difficult to continue exercising. |
|
| 11 | Fairly light | |
| 12 | ||
| 13 | Somewhat hard | |
| 14 | ||
| 15 | Hard | |
| 16 | ||
| 17 | Very hard | » The exercise feels more than just somewhat hard. » It results in heavy sweating and breathing. » It is difficult to continue exercising. |
| 18 | ||
| 19 | Very, very hard | |
| 20 |
Is the HRM waterproof?
Your HRM is water resistant up to 5 Bars. We recommend that you do not swim with your HRM.
How do I clean my HRM?
You can swipe down your HRM with a wet towel or use a standard disinfectant swipe. Do not use harsh checmicals to clean the HRM, as they may attack the plastic.
How much time can my HRM record?
Your HRM can record up to 36 hours. When you exceed 36 hours, the oldest data is overwritten by the newest data. Download your data to a PC at regular intervals, depending how often and how long you work out. For example, if you exercise an hour per day, then you can download once a month; if you workout two hours per day, then you should download every two weeks. Bottom line: The more often you download the better.
How do I know how much available memory is left on my HRM?
To get your heart rate measure, you need to push the ‘Measure’ key. First you will see a ‘Welcome’ message and then you will see a ‘Recordable Time’ message and the hours you have left for recording exercises.
How do I choose the sleeve size that best suits my finger?
Measure your finger size with the provided finger gauge and choose the size of sleeve that corresponds to the indicated color/size on the gauge. If you are in between two sizes, please try smaller size first. For more detailed instructions, check our Tutorial section.
