Lionheart 2.0

Lionheart 2.0 is designed to use industry standard, robust and dynamic formulas that provide personalised targets and metrics for each user.

It takes into account 3 main user variables:

1. Resting Heart Rate (RHR)
2. Max Heart Rate (Max HR)
3. Heart Rate Reserve (HRR)

Each workout type has a specific target %:

• Cardio: 90%
• Hybrid: 85%
• Resistance: 80%
• Recovery: 60%

If a user has a HR Max percentage matching the target percentage through the duration of a class, they will score a total of 45 points for a 45 minute workout or 60 points for a 60 minute workout. If the user exceeds the HR Max target, they will score higher and vice versa

Resting Heart Rate (RHR) is defined by the Mayo Clinic as the heart rate "when the heart is pumping the lowest amount of blood you need because you're not exercising".

This is typically between 60 to 100 beats per minute, with a lower amount usually indicative of increased efficiency in pumping blood as a result of exercise and healthy lifestyle habits. 

There is no industry standard algorithm for calculating this, however default values can be estimated using age, gender, and athletic ability.

To find your resting heart rate manually (ideally as soon as you wake up):

Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.

When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.

Max Heart Rate (Max HR) is the highest number of beats per minute your heart is able to achieve. It is used to help understand what target heart rate zones a person should be aiming for during exercise to achieve specific fitness goals.

The formula used by Lionheart to determine Max Heart Rate is:

HR Max = 208 - (0.7 X Age) *

* this is rounded up if needed

Heart Rate Reserve is, simply, the difference between your Resting Heart Rate (RHR) and your Max Heart Rate (Max HR).  

It is used to be able to determine the Heart Rate zones for an individual and is more accurate than simply using Max Heart Rate since it can be more personalised to a person's specific athletic ability.

Lionheart uses the industry standard Karvonen formula to determine the HRR:

HRR (Heart rate reserve) = Max HR - RHR

Heart Rate Zones are ranges of heart rates (as a percentage of either Max HR or Heart Rate Reserve) of increasing values that correspond to increasing levels of exercise intensity.

Lionheart 2.0 uses the Karvonen method of utilizing Heart Rate Reserve (i.e. taking into account a member's Resting Heart Rate and Max Heart Rate) to determine a person's heart rate zones.

The Heart Rate Zones and their respective formulas for Lionheart 2.0 are as below:

Zone 1 - Very light / Recovery

(60% or less)  X HRR) + Resting HR

Zone 2 - Light / Easy

((60 - 70%)  X HRR) + Resting HR

Zone 3 - Moderate

((70 - 80%)  X HRR) + Resting HR

Zone 4 - Hard

((80 - 90%)  X HRR) + Resting HR

Zone 5 - Maximum

((90% or more)  X HRR) + Resting HR

The colors for each Zone in the F45 Training app and on the F45TVs for Lionheart 2.0 are as below: