Lionheart in the F45 Training App

Lionheart 2.0 has now been rolled out to all studios and the F45 Training app globally!

What's New?

• Redesigned reports: New reports are available in the F45 Training app with a new design and a heart rate zone breakdown.
• Updated algorithms: New algorithms now more accurately track your performance and have even more personalisation options.
• New customisation: Lionheart users can now enter custom resting and max heart rates to personalise their results.
• Updated colour scheme: All colours for heart rate zones have been updated in the F45 Training app and F45TV. LED colors on armbands will be updated to reflect the new color scheme over the next [several weeks/few months].
• Overhauled platform: We have upgraded to a new system to improve stability and enable new features in the future.

Over the coming weeks and months, more changes will be coming for Lionheart so make sure to keep your app updated!

What is LionHeart 2.0?

LionHeart 2.0 is the updated version of the LionHeart tracking system. It uses industry-standard, dynamic formulas to provide more personalised heart rate targets and metrics for every member.

Instead of a “one size fits all” approach, LionHeart 2.0 factors in:

• Resting Heart Rate (RHR) – your heart rate at rest

• Max Heart Rate (MHR)

• Heart Rate Reserve (HRR) – the range between your RHR and MHR

This makes the point system more accurate for different fitness levels, ensuring targets are personalised to each user.

How Do Points Work?

LionHeart points are a fun way to measure workout intensity and keep members motivated.

The goal is:

• 45 points in a 45-minute workout

• 60 points in a 60-minute workout

Points are awarded based on how long you keep your heart rate at or above the Target HRR% for that workout type.

If you stay exactly at the target HRR% for the full session → you’ll earn the standard 45 (or 60) points.

Workout Targets in LionHeart 2.0

Each workout has its own Target HRR%; this is based on the average effort members across the network exert for that specific workout to hit a specific zone. 

FAQ

Why can’t I beat someone else’s score?

Points are based on heart rate. The fitter you are, the harder it can be to push your HR high enough to earn points quickly. That’s normal — and actually a sign of improved conditioning. Encourage members to focus on personal progress over time rather than comparing scores with others.

Important Note

LionHeart points and are a guide only. They should never replace medical advice. Members should:

• Listen to their body during training

• Adjust effort if they feel unwell

• Seek advice from a doctor if they have medical conditions or concerns

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 - Blue

Intensity: Very light / Recovery

(60% or less)  X HRR) + Resting HR

Zone 2 - Light Blue

Intensity: Light / Easy

((60 - 70%)  X HRR) + Resting HR

Zone 3 - Green

Intensity: Moderate

((70 - 80%)  X HRR) + Resting HR

Zone 4 - Orange

Intensity: Hard

((80 - 90%)  X HRR) + Resting HR

Zone 5 - Red

Intensity: 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:

Click on your profile picture on the top left of the F45 Training app, then click the ‘gear’ icon on the top right, then tap Lionheart > Heart Rate.

Lionheart bands use an industry-standard algorithm to estimate caloric burn based on this study.

Women:

Caloric Burn = T × (0.4472×H - 0.1263×W + 0.074×A - 20.4022) / 4.184

Men:

Caloric Burn = T × (0.6309×H + 0.1988×W + 0.2017×A - 55.0969) / 4.184

Where:

T – Duration of exercise in minutes;

H – Your average heart rate in beats per minute;

W – Your weight in kilograms; and

A – Your age in years.

All wearables have slightly varied hardware and software approaches to estimating calorie burn, and a range of factors such as body type, skin tone, age and more can have an effect on the accuracy of wearable calorie estimates.

The best way to use calorie burn estimates is to identify trends over time that indicate progressive improvements in efficiency. Typically, a person will reduce calorie burn for the same activity over time as their body adapts to it and becomes more effective at cardiovascular exertion. 

Activity Levels in Lionheart 2.0 are used in conjunction with your age and your sex to help determine the default Heart Rate Zone ranges for you.

The levels are:

Very Light - No exercise, sedentary work

Light - Exercise 1x per week, roughly 10k steps per day

Moderate - Exercise 3x per week, at least 10k steps per day, moderate intensity

Active - Exercise 5x per week with intense effort occasionally, at least 10k steps per day,

Vigorous - Athlete, Exercises 7 times per week and exerts intense effort often.

If you're having trouble seeing your reports after moving onto LionHeart 2.0, check the following areas to ensure your account has the latest information:

• Device Setup: Settings -> Lionheart -> Device Settings -> Device Details -> Enter a Sensor ID. 
• Studio Connection: Settings -> Lionheart -> Device Settings -> Lionheart Studios -> Add a Studio. Check that your current studio is listed here and has no error messages. If you see a 'connection failed' error, complete the form below. 
• Biometric data: Settings -> Lionheart -> Heart Rate. Check you have configured your biometric information.

If you have checked those settings and you're still having issues wait up to 24 hours and then check both the F45 Training app again as the reports may still be processing. If you still don't see workout reports submit the form below, and we will investigate your case. Please note, if you have already submitted the form, do not submit it again.

LionHeart Member form

Reports Before 2018 Are Not Viewable

Any workout reports that were completed before 2018 will not appear as summary cards in the app. This means you won’t be able to view the individual report details or summary visuals for those sessions. While you can’t see the full summaries, the app does still count those pre-2018 reports in your overall total.

If you notice an error ("validation error") when attempting to save your Biometrics information into the F45 Training app. Try the workaround below to save your details.

Workaround

1. Swipe/tap back to exit the LionHeart welcome screen
2. Tap Profile Picture -> Settings Cog -> LionHeart
3. You will notice the same LionHeart Biometrics welcome screen
4. Tap Continue
5. Input your details
6. Tap Save.

Your data is now saved, and you can continue using your LionHeart.

For the LionHeart system to work at your studio, you should add your studio to your Lionheart settings of the F45 Training app. To check your studios follow the steps below.

1. Open the F45 Training app.
2. Tap your profile picture.
3. Tap the settings cog.
4. Select LionHeart.
5. Tap the three dots next to your LionHeart band.
6. Tap Update Sensor ID.
7. Check that your current studio is listed here and has no error messages or add another studio.

If you notice an error message saying "Connection failed" under your studio name, please complete the form below, and our team will investigate the issue for you. Please note, if you have already submitted the form, do not submit it again.

LionHeart Member form

We are thrilled with the positive feedback we have received regarding the new colors in the F45 Training app and in the studio. 

We are currently working on bringing these updated colors to the Lionheart Armband Heart Rate monitors in the coming weeks. We will provide more information as we get closer to the update.

We’re excited to announce that Lionheart email notifications have returned, based on member feedback!

These updated emails let you know when a new Lionheart workout summary is available. Each email includes a direct link to view your report in the F45 Training app.

What’s Next?

Soon, the F45 Training app will include notification settings that allow you to turn email or push notifications on or off, giving you more control over how you receive updates.

Where to Find Your Lionheart Reports:

All Lionheart data—including the latest designs, enhanced visuals, and more detailed workout metrics—can be found in the F45 Training app under Track > Lionheart.

View your LionHeart stats in the F45 Training app > Lionheart under Records.

Your Lionheart (LH) Sessions are your lifetime Lionheart sessions across all studios.

Here, you will see a period selector for:

• Week - shows the last 7 days
• Month - shows the last 30 days
• Year - show the last 365 days

You might occasionally notice long, vertical bars appearing on your class report graphs. This visual anomaly typically stems from interference caused by other Bluetooth-enabled wearable devices you may have on, such as Apple Watches, Garmin devices, or WHOOP bands.

Why Does This Happen?

Bluetooth-enabled devices communicate using signals that can overlap or interfere with the LionHeart system's signal. When this happens, it disrupts the data being recorded, resulting in the appearance of these long, vertical bars on your graph.

How Can You Resolve This?

To ensure the accuracy of your class report graphs and enhance your LionHeart experience, we recommend either turning off the Bluetooth function on these wearable devices or choosing not to wear them during your LionHeart sessions.

Visual Example of Interference:

We understand how important accurate tracking is to your fitness journey and appreciate your cooperation in helping us provide the most accurate data possible.

If you notice a lower-than-normal heart rate on the heart rate monitor, follow these troubleshooting steps to resolve the issue.

Check 1 - Moisture and Skin Conductivity

Lack of moisture can lower the conductivity between the skin and the monitor, making it harder to detect your heart rate. For those who don’t sweat much, try adding water to the smooth contact pads on the inside of the strap before starting your workout.

Ensure there is no interference from hair, which can disrupt the monitor’s contact with the skin.

Check 2 - Wearable Bluetooth/ANT+ Device Interference

Any Bluetooth wearable device (e.g., Apple Watch) can interfere with the LionHeart signals. It’s best to turn off these devices or leave them aside during your workout to avoid signal disruptions.

Check 3 - Strap Fit and Placement

Make sure the strap is snug and securely against your chest throughout the workout. Some exercises may cause the strap to loosen or fall away from the body, so adjust it if necessary.

Check 4 - Incorrect/Outdated Profile Settings

Check that your profile settings are accurate and up-to-date, as these details are used to calculate your HR zones and calories.

In the F45 Training app:

• Tap your profile icon.
• Go to Update Details > Personal Information.
• Verify your height, weight, and date of birth.

Check 5 - Low Battery

Ensure your LionHeart monitor’s battery is charged or replaced (for v1 devices). Low battery levels can affect signal accuracy.

Check 6 - Try Another Device

If the above steps don’t resolve the issue, let your studio know about the problem. They can assist you in trying another device to determine if the issue is specific to your monitor or account.

Additional Notes

• Hair Interference: Ensure the strap is positioned on a hair-free area of the chest to maintain a solid connection.
• Battery Replacement/Recharge: Always keep the battery charged or replace it when necessary.
• Moisture Enhancement: If the monitor struggles to detect your heart rate, applying a bit of water to the smooth contact pads can improve conductivity.

If your heart rate tile is not showing on the LionHeart TV screen or you see 'guest', please follow these steps to address the issue:

1. Lionheart account setup in F45 Training app.

• Device Setup: Go to Settings -> Lionheart -> Add Device -> Enter your Sensor ID.

• Studio Connection: Go to Settings -> Lionheart -> Tap 3 dots on your device -> Update Sensor ID -> Add a Studio. Ensure your current studio is listed here and there are no error messages. If you see a 'connection failed' error, please complete this form: LionHeart Member form.
• Biometric Data: Go to Settings -> Lionheart -> Heart Rate. Ensure your biometric information is configured correctly.

2. Device Charge/Battery Check:

   - Version 2 (V2) devices: ensure that your device is fully charged. Low battery levels can prevent the device from functioning properly.

   - Version 1 (V1) devices: check if the battery needs replacing. A fresh battery is crucial for the device’s ability to transmit your heart rate data.

3. Proper Attachment of the Monitor: Ensure the heart rate monitor is snapped onto the strap correctly. The 'L' mark on the monitor should be aligned towards the left side of your chest, from your perspective, as shown in the image. This proper orientation is crucial for the monitor to function correctly and communicate with the LionHeart TV screen.

4. Chest Strap Adjustment: Verify that your chest strap is comfortably firm around your chest. The strap must be snug to maintain consistent contact but not so tight as to be uncomfortable.

5. Try Another Strap: If adjusting your current strap doesn't resolve the issue, try using a different strap. This can help determine if the problem is with the strap itself.

6. Moisture Application: Sometimes, dry skin or contact pads can hinder the connection between your chest strap and your skin. Lightly moisten the contact pads on the strap to improve conductivity and ensure a strong signal.

Additional Tips

• Warm-Up: Engaging in a light warm-up before your session can help increase your heart rate, making it easier for your device to detect and transmit your heart rate data.
• Skin Contact: Make sure the contact pads on the chest strap directly touch your skin, with no clothing in between.

Seeking Further Assistance

If you've followed these troubleshooting steps and your heart rate tile still isn't appearing on the LionHeart TV screen, it may be time to seek further assistance. Please get in touch with the staff at your F45 Training studio for support.