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Grey, Blue, and Green zones of Myzone heart rate training
The grey, blue and green zones are best-suited to warm ups, low intensity movements, meditation, flow exercises, strength and conditioning work, and cool downs.
These zones are also vital to determining your ability to recover during more intense workouts.
Myzone Effort Points, or MEPs, are how Myzone measures effort. You begin earning MEPs once you are above 50% of your max heart rate. The more effort you put in, the more MEPs you get back.
- GRAY Zone: 50-59% of MHR
- BLUE Zone: 60-69% of MHR
- GREEN Zone: 70-79% of MHR
- YELLOW Zone: 80-89% of MHR
- RED Zone: 90-100% of MHR
Myzone estimates caloric expenditure using an equation that was developed in a study published in the Journal of Sports Sciences in 2005. In this study, participants performed steady-state exercise on a cycle ergometer or treadmill at multiple exercise intensities. Heart rate and VO2 were measured throughout.
The equation takes into consideration the user’s sex, weight, age, and heart rate—essentially, as much information about each user as is available.
Myzone does not track calories in the light gray zone, or below 50% of your MHR. The equation is most accurate at intensities above 50% and therefore calories will only be calculated above 50% (grey-red zones).
Myzone uses the following equations to estimate your caloric burn:
Men: C/min = (-55.0969 + 0.6309 x HR + 0.1988 x weight + 0.2017 x age) / 4.184
Women: C/min = (-20.4022 + 0.4472 x HR – 0.1263 x weight + 0.074 x age) / 4.184
Your resting heart rate (RHR) is when your heart pumps the lowest amount of blood you need when you are typically not exercising. If you are sitting or lying and are calm, relaxed, and aren’t ill, your heart rate is normally between 60 and 100 beats per minute (American Heart Association https://www.heart.org/en).
When you first register your Myzone belt, you might notice your resting heart rate starts with a default setting of 100 beats per minute. As you continue using the belt, your RHR will change which is very normal! Each time the belt observes when you maintain a lower heart rate than your current RHR setting, it will automatically lower your RHR down to the new value in your Myzone profile.
Q: What is Max Heart Rate?
Maximum heart rate is the highest heart rate an individual can achieve through exercise stress.
Q: How does Myzone calculate my MAX heart rate?
Myzone uses the HUNT formula (2013). Research has found that this is the most accurate maximum Heart Rate calculation to establish an estimate for large populations:
Max HR = 211 – (0.64 x age)
This is based on population norms. If you are able to push your maximum HR past this limit for 30 seconds, your Myzone profile will automatically adjust to reflect your capabilities. You can also ask your coach or trainer to adjust the MHR on your profile if it does not appear to be accurate or upon completion of a submaximal heart rate test.
Q: Will my MAX heart rate change over time?
Your maximum heart rate will reduce if you have some time away from exercise. While there is often a correlation between aging and MHR, getting one year older will not cause your MHR to decrease if you have maintained consistent levels of physical activity. Your ability to maintain a higher heart rate will increase with training.
Q: What affects my heart rate response day to day?
Many factors affect your resting and max heart rate during exercise including the amount of sleep you have had, stress, nutrition, hydration, heavy training, fatigue, adrenaline, competition, and mental focus.
Q: What is resting heart rate and will my resting heart rate change over time?
Resting heart rate is the number of times your heart beats per minute at rest. It is best to measure this first thing in the morning. As you become more fit, your resting heart rate will reduce as your heart becomes more efficient. Resting heart rate is not used in the calculation of MEPs for any information on your Myzone workout tile.
Q: How does Myzone establish my resting heart rate?
Myzone sets your resting heart rate to 100bpm (beats per minute) as standard. When you first register your belt it is recommended that you perform a resting heart rate test. This involves sitting or lying comfortably while wearing your belt for 10 minutes, ideally in the morning. When you next upload your data at the Myzone Console your resting heart rate will recalculate to your actual resting value. You can also ask your trainer to adjust your resting heart rate if it does not appear to be accurate or if you have completed a resting heart rate test.
Q: How does Myzone calculate the 5 intensity Zones?
Myzone uses five color-coded Heart Rate Zones to establish the effort that users exert based on their maximum heart rate (Max HR). The effort is expressed as a percentage of the user’s Max HR.
The five Heart Rate Zones are:
• Grey = 50% to 59% of Max HR
• Blue = 60% to 69% of Max HR
• Green = 70% to 79% of Max HR
• Yellow = 80% to 89% of Max HR
• Red = 90% to 100% of Max HR
Q: What are Myzone Effort Points (MEPs)?
Myzone Effort Points (MEPs) are earned based on the effort exerted by the user. Time spent in each Heart Rate Zone earns different numbers of MEPs:
• Grey = 1 MEPs per minute
• Blue = 2 MEPs per minute
• Green = 3 MEPs per minute
• Yellow = 4 MEPs per minute
• Red = 4 MEPs per minute
The red zone does not exceed 4 MEPs per minute because Myzone does not want to encourage overtraining.
Q: What’s the best way to determine if my fitness has improved using heart rate?
By measuring your resting heart rate over a period of time or by repeating an identical exercise session and comparing your average heart rate in your Myzone Activity report. When your resting or average heart rate goes down, your heart is becoming more efficient and therefore you are increasing your level of fitness.
Q: Why is it so important to monitor heart rate and how much effort I am putting in?
Knowing what intensity you are working at is essential to ensure you get the most from your training and get the results you want. It helps you train safely and effectively when not under the guidance of a trainer or coach.
The color of the bars in your workout graph is based on the average effort for that entire minute. Therefore if you are at 91% for 30 seconds and 88% for 30 seconds your average for that minute would be 89.5% and your graph would be yellow.
Your Time in Zones is based on the total amount of time spent in each zone over the course of the workout. Therefore your time in each zone may not be reflected directly in the graph.
An example here is that 17 minutes were spent in the Red Zone over the entire workout but only two minutes averaged above 90%.
Routine exercise is incredibly important to our long-term health. Since physiological adaptations to regular exercise can take several weeks or months, rewarding consistency early on makes it more engaging, and therefore more probable, for us to achieve our long-term goals.
Myzone understands this and developed Myzone Status to encourage people to build the healthy habit from day one. The concept is simple – the more people believe they will be successful exercisers, the more likely they are to keep exercising. Myzone Status focuses on a realistic monthly goal, rewarding consistency and providing a new badge of improvement before the physical results are seen and felt.
Myzone uses the World Health Organization (WHO) guidelines to establish the number of Myzone Effort Points (MEPs) needed to earn or keep your status each month. The WHO recommends that healthy adults perform a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiorespiratory exercise per week (and more for improved fitness benefits). This equals 1,300 MEPs per month.
Myzone Status Levels
What happens if you do not earn 1300 MEPs?
Your Status will drop if you do not earn at least 1300 MEPs each month. The first month you miss your goal, your status will drop down to the beginning of your current level. For example if you were at Silver +5 months, you would move down to Silver+0.
The first month you are promoted to a new status, your monthly count is 0. If you do not achieve 1300 MEPs in the first month, you will immediately drop to the previous level.
You will move down a status level for each month missed from there.
Here is an example of how you can move between statuses.
This mover started with Myzone in November, earning 972 MEPs. The next month they earned 1,627 MEPs, moving them to Iron. They earned 2,141 MEPs in January and 2,302 in February which progressed them to Bronze.
In March, they only earned 1,061 MEPs which demoted them to Iron because they were in the first month of Bronze (Bronze +0). Because they did not earn 1300 MEPS in April, they down another level. They will need to earn 1,300 MEPs the following month to earn Iron status again.
Where can I track my Status Ranking?
Myzone displays your Status in every post-workout email. It also tells you how many MEPs you need to earn to achieve 1300.
You can also track your Status on your Myzone app. It displays beneath your profile image on your home feed. You can also tap Me on the navigation bar at the bottom of the screen. This view shows your monthly count so you can see how close you are to leveling up.
Can Myzone freeze my status if I am unable to exercise?
We understand that some injuries and illness can stop you in your tracks. We are happy to review these situations and can help ensure you don’t lose your progress with a medical note.
- Before you put your Myzone belt on, moisten the black sensor pads on the inside of the red strap. This speeds up activation.
- Snap the black module onto the red strap.
- Un-hook the strap and place the belt around your body then hook it together.
- Be sure the black sensor pads have direct skin contact.
- Position the belt so the module is just beneath your sternum. Some people also find better connection with the module placed left-of-center.
- Tighten the red strap so that it fits comfortably snug.
If you are having trouble activating your belt, check out this article on Belt Troubleshooting.
Before you begin:
Slide your wrist or arm through the MZ-Switch strap and secure the Velcro sot that it is comfortably snug. Press the button until you hear a beep and see the light on the front of the module flash green.
Strap your MZ-Switch to your chest and allow at least 30 seconds for your MZ-Switch to detect your heart rate—the chest strap reads a few cycles of your heart rate before activating to ensure accuracy.
- The power button does not work when used on the chest. Please do not press the button to activate when using it here. It automatically activates when the EKG pads on your strap pick up your heart rate.
- Always thoroughly dampen the strap sensors to speed up connection
1. Choose the strap best strap for your workout:
- Wear the wristband for swimming and non-gripping activities with repetitive movements.
- Wear the armband for a more accurate reading of non-gripping activities and repetitive movements. Don’t use the armband for swimming.
Wear the chest strap for the most accurate reading for all types of exercises, but not swimming.
Check out our guide for the best way to wear your MZ-Switch for everything from dancing and diving to horseback riding and hockey.
2. Snug is best
- Make sure the strap is comfortably snug on your wrist, arm, or chest.
- On your wrist or arm, you should not be able to see the green LED’s against your skin, but it should not be so tight that it restricts blood flow.
- On your chest, it should be tight enough that it does not shift with movement, but not to the point of discomfort.
3. Check your battery level
With your belt on and activated, open your Myzone app and click My Tile. Battery life displays in the battery icon at the top of the screen.
If you wear your Switch on your wrist and see it flash orange when you press it on or off, this means your battery is at 30%. Snap it into its charging cable and plug in to a computer USB or 5v charging block to get fully charged up for next time and avoid data loss.
4. Keep your chest strap clean
Salt build-up on your strap can cause performance issues and shorten the life of your strap. Rinse your strap after each workout, and once a week (or every five uses), give your strap a good clean in the washing machine, then lay flat or hang to dry.
Also, periodically wipe around the snaps and the PPG sensor (green flashing light on the back) of the module with a cloth or cotton swab.
Avoid using rubbing alcohol or other solvents, as that can break down the components of your belt.
If these steps do not help, test the module on a different strap to determine which piece is the faulty component.
Replacing your Myzone strap
Sooner or later, just like the rest of your workout gear, your belt will need replacing. Generally speaking, you will need to replace your strap after 9-12 months of use. This is just a guide and depends on how often you wear your belt, how hard you train and whether you regularly swap it with spares.
When the time comes to say goodbye to your trusty workout companion, simply head to buy.myzone.org to order a new strap and keep your MEP count growing!
Sweat. Rinse. Repeat. Replace.