Frequently Asked Questions - Metrics
PhytRank represents the percentile rank you achieved in a workout as compared to your peers (age and gender for modified or non-modified workouts) or All Users (modified or non-modified workouts). The PhytRank should be utilized to compare yourself to your peers for your performance in every workout in order to motivate you to improve over time. For example, if you achieve a PhytRank of 35 that means you are better than 35% of your peers that performed that specific workout.
PhyzioLevel measures your overall fitness across all workouts.You will get an overall PhyzioLevel consisting of Scores for each category of workout: Endurance, Lactic Loading and Intervals.The PhyzioLevel should be used to compare your performance to other users of the App, to assess any weaknesses you may have, and to determine your fitness improvements over time.You can track your performance in the different workout categories and what percentage of workouts were performed within each category by viewing the information in the Fitness Analysis Dashboard.
For example, you may have a PhyzioLevel of 53 consisting of an Endurance Score of 65, Lactic Loading Score of 46, and Interval Score of 48. The interpretation of the above scores would be that your overall fitness level is better than 53% of your peers while your Endurance, Lactic Loading and Interval scores are better than 65%, 46% and 48% of your peers, respectively. To improve your PhyzioLevel you should work harder in the Lactic Loading and Interval workouts. By analyzing your performance in specific workouts within each category, you can determine the weaknesses that may require improvements. Over time, you should see improvements in each individual score and your PhyzioLevel.
Average (Avg.) Intensity measures how intensely you worked based on the average heart rate you achieved during the entire workout. More simply, it measures how hard you pushed yourself, on average, during the workout. For example, if your average heart rate during the workout was 155 beats per minute (BPM), them your Average Intensity may have been 81%, depending on your age and resting heart rate.
%Intensity measures how much of the workout time you spent above your target heart rate. More simply, it measures the percentage of time you pushed yourself during the workout, achieving or surpassing your target heart rate. For example, if you are an advanced user and you spent 85% of the workout time above 80% of your max HR (or HRR) then you would have achieved a %Intensity of 85.
There are a few ways to analyze your results and fitness in the Phyzseek App. You can analyze your individual performance on specific workouts by viewing easy to understand graphs that show your time, reps and rounds achieved each time you performed that workout, calories burned, workout intensity, and your heart rate trends. You can also view graphs exhibiting your fitness level changes over time such as PhyzioLevel (including the individual scores for Endurance, Lactic Loading and Intervals), weight and resting heart rate. And, you can view comparisons of your performance in different workouts to the entire Phyzseek community or to just your peers (age group, gender and modified or non-modified workouts).
Workout intensity can be estimated using your exercise heart rate by targeting a specific percentage of heart rate max (220 - age) or heart rate reserve (220 - age - resting heart rate) during the workout. The App will inform you if and/or when you have achieved your target level by displaying a number and a colored circle in the lower right hand corner of the workout timer screen. If you are >10% below your target HR the circle will be blue, if you are within 10% of your target, the circle will be yellow, but if you are above your target HR then the circle will turn green.
Your work out intensity and thus your target HR should be appropriate for your fitness level. For beginners, we recommend targeting a heart rate of >60% of your calculated max heart rate (max HR) or >60% of your heart rate reserve (HRR). For intermediate users, we recommend targeting a heart rate of >70% of your calculated max heart rate (max HR) or >70% of your heart rate reserve (HRR). For advanced users, we recommend targeting a heart rate of >80% of your calculated max heart rate (max HR) or >80% of your heart rate reserve (HRR).
By increasing your work out intensity over time, your body will be forced to physiologically adapt, helping you to more efficiently burn fat and calories. The App will clearly show you when you are achieving your target heart rate using the color coded system described above.
Resting heart rate (RHR) is one of three key heart rate measurements that are needed to maximize the benefits of monitoring. Resting heart rate is best measured in the morning, at rest and prior to eating. Using your index and middle finger to measure the pulse in your wrist, you should count the number of beats in 20 seconds and multiply the number by 3 to get the number of beats in a minute. You should measure your RHR weekly and input the results in the App. RHR is between 60 and 80 for most people but can be 35 – 60 for fit individuals. You will likely see your RHR begin to decline as your fitness level increases.
Maximum heart rate (max HR) represents the maximum rate at which your heart can still efficiently pump blood throughout your body. The App automatically calculates your Max HR using a formula based on your age (220 - age). Max HR declines with age. If you have inputted your resting HR (RHR) then the App will use heart rate reserve (HRR) instead of max HR to establish your target exercise intensity. HRR is the difference between your max HR and your RHR. It is a better measure than using just max HR because it incorporates your existing fitness level not just your age.