Section 4: Viewing and Analyzing Workouts

Monica MacDonald -

Workouts tracked by MotiFIT can be viewed within the app under the “WORKOUTS” tab.

 

MotiFIT also allows you to review and analyze any workout saved in the Apple Health database even if it was tracked / saved using another app.

NOTE: Workouts tracked with other apps must be manually imported from the Apple Health database before you can view them from the “WORKOUTS” tab.  Once imported, the workout will be saved locally on your iPhone inside of the MotiFIT database and also remotely to your MotiFIT cloud account. 

4.1 Manually Importing Workouts from Apple Health.

On iPhone

  1. Open the “MotiFIT”
  2. Tap on the “WORKOUTS” tab.
  3. Tap on “IMPORT” at the top left corner of the screen.
  4. Tap on the desired workout to import it in your MotiFIT database.

NOTES:

  1. A green checkmark shows you which workouts are already saved in the MotiFIT database.
  2. Health app data sharing must be enabled for this feature to work.
  3. Apple Health is only available on iPhone; it is not available on iPad.

If for some reason a workout is not automatically saved in the MotiFIT database, it is sometimes possible to recover it by manually importing it from Apple Health.

4.2 Manually Adding Workouts

The “ADD” option, at the top right of the “WORKOUTS” tab, allows you to manually add a workout to your workout list and calendar.  This feature is helpful in the event that something prevents you from tracking the workout with the app (no heart rate monitor, dead battery, etc.).

4.3 Analyzing Workout Information (MotiFIT)

To review a workout, simply tap on it and you will be presented with all of its in depth information.

NOTE: The background colour of the workout type icon represents the highest heart rate zone that you’ve reached during the respective workout.

Once you have selected a workout you will be able to navigate between charts of your workout data by tapping on the different icons at the top of the screen.

 

4.3.1 Heart Rate Zones

MotiFIT simplifies Heart Rate Based Training using heart rate zones.  There are five of these zones, each of which is based on percentage of max heart rate.  This tremendously helps when it comes to training since it essentially lets you track your intensity.

RED LINE (Above 90 %)

This zone is very intense, therefore, you will not be able to exercise in it for a long period.  It’s usually used in interval training and it works on your fast twitch muscle fibres, which are the source of your speed.  Training these fibres works on their elastic capacities, which will make you more explosive, while also working on their responsiveness.  This means that more of these fibres will be involved in your explosive movements, which will ultimately make these movements stronger.  You have to be careful in this zone since the risk for injury is higher than any other zone.

HARDCORE (80% - 90%)

This intensity works on your lactic acid system, which is basically the point where your body tells you to stop working out, when you start to feel the burn.  The more you exercise in this zone, the longer it takes for your body to reach that point.  This allows you to work out for longer periods of time before getting fatigued, which is essentially the main component in endurance training.  Since the intensity is high, you won’t be able to exercise in this zone for a long period of time.

ENDURANCE (70% - 80%)

When you work out in this zone, you develop the components of your cardiovascular system.  Your heart and your lungs become more efficient, allowing you to exercise for longer periods of time.  This zone works on your body’s ability to carry and to use oxygen as an energy source, which will essentially delay fatigue.  Your body still uses fat as an energy source but the percentage of fat calories burned is not as high as the previous zone.  You will however burn a larger amount of calories.

FITNESS (60% - 70%)

This zone works on basic endurance and aerobic capacity.  It has a low level of intensity which allows you to maintain a workout for a longer period of time.  This zone is great for beginners and people trying to get healthier, you won’t necessarily gain endurance from an exercise stand point, but it will facilitate daily activities such as walking up and down stairs, gardening and working around the house.

Working out in this zone is also great for losing weight as it burns a higher percentage of fat calories.  You will however have to train for a longer period of time to burn more calories.  It’s often referred to the fat burning zone. 

WARM UP (Below 60%)

Working out in this zone allows you to work on your general health.  It strengthens your heart by working on basic health indicators such as blood pressure, cholesterol levels and body fat percentage.  This zone will not improve your fitness; it doesn’t work on your speed or your endurance either.  This zone is also used as a warm-up and a cool down after working in higher intensity zones. 

4.3.2 Heart Rate Chart (MotiFIT)

The first chart shown when you tap on a workout is a heart rate chart.  This screen shows an overview of your heart rate readings throughout your workout.  You can also see a few general metrics such as; burned calories (kcal), average heart rate (AVG HR) and maximum heart rate (MAX HR).  If you want more details on this aspect, please refer to the workout metrics section.

  

You can get more specific information about a certain point of your workout by tapping on the graph.  Doing so will show you what your heart rate was at that point as well as the exact time of your workout.  This point is shown by the doted cross on the graph.

You can also zoom in or out by pinching and expanding with two fingers or by double tapping on the chart.  This stretches out the graph, easing out the process of picking a certain point on the graph.  Once you’ve zoomed in, you’ll have to swipe left or right to see the full workout as it will focus on a specific segment of your workout.

NOTES:

  1. It is sometimes hard to get the graph to its original size after you have zoomed in. A working trick is to go back to the workouts list and then re-enter that workout’s in depth information.  When you do so, the original graph should reload. 
  1. When there is a pencil icon next to a title or a metric, it means that you can edit the name or the amount respectively.

  

4.3.3 Heart Rate Chart (MotiFIT Run / Ride)

By default, the first screen shown when you tap on a workout in MotiFIT Run and MotiFIT Ride is the GPS tracking of your activity.  To view your heart rate chart, you have to tap on the pulse icon at the top left of the screen.  If you want to go back to the map, tap on the location icon.

  

The top half of the screen remains the same in both screens.  It is a graph of your speed, pace and elevation during your workout.

Your speed metrics are shown in blue on the left side of the graph.  The higher number is the maximum speed recorded during your workout while the lower number is your average speed.  The pace metrics are numbers on the right of the graph.  Once again, the higher number is your best pace and the lower number is your average pace.

MotiFIT Run / Ride registers many elevation metrics; elevation gain, elevation loss, highest elevation and lowest elevation.  These are used as factors when assessing a workout’s difficulty.  Elevation gain refers to the difference of altitude between the highest point of your ride and its starting point.  Elevation loss refers to the difference of altitude between the highest point of your ride and its end point.

The green graph shows all of this information.  The green numbers to the left of the graph represent the highest and lowest elevation points during your ride.  The green numbers to the right of the graph represent your elevation gain and you elevation loss.

NOTE: Even though elevation gain and loss should be the exact same for a ride in which the start and end points are the same, it is possible to see a slight difference between the two because of the automatic round ups done by the phone’s GPS.

    

You can get more specific information about a certain point of your workout by tapping on the graph.  Tapping on the blue graph will show you what your speed and your pace was at that point as well as the exact time of your workout.  Your speed is on the left while your pace is on the right (two first photos).  Tapping on the green graph will show you what your elevation was at that point, and once again, the exact time of your workout.  Specific points are shown by the doted cross on the graph.

You can also zoom in or out by pinching and expanding with two fingers or by double tapping on the chart.  This stretches out the graph, easing out the process of picking a certain point on the graph.  Once you’ve zoomed in, you’ll have to swipe left or right to see the full workout as it will focus on a specific segment of your workout.

  

The bottom halves of the graphs represent the map and the heart rate chart of your workout respectively.

The black numbers on the map represent kilometers/miles you have done during your workout.  Therefore, the highest number represents the total distance you have traveled.  You can zoom in and out on the map to get a closer look of the street names.

NOTE: For more information on the heart rate chart, please refer to “SECTION 4.5 MOTIFIT HEART RATE CHART

4.3.4 Heart Rate Pie Chart

The second chart shown is the heart rate pie chart.  This screen allows you to see how your workout was spread out amongst the different heart rate zones.  This chart is useful when assessing the difficulty of a workout or when you want to do heart rate zone specific training (HIIT, circuit training, etc.).  For more information on heart rate zone specific training, please refer to “SECTION 8: WORKOUT TRACKING”

  

As shown in the figure above, each colour represents one zone.  The percentage shown on that colour represents the percentage of your workout that was spent in that zone.  The time next to the squares, below the pie chart, represents the amount of time you have spent in each heart rate zone.

For example, in the figure on the right, 3% (1 minute and 10 seconds) of the workout was spent in the warm up zone, 5% (1 minute and 56 seconds) was spent in the fitness zone, 31% (12 minutes and 47 seconds) was spent in the endurance zone, 56% (22 minutes and 53 seconds) was spent in the hard core zone and 6% (2 minutes and 18 seconds) was spent in the redline zone.

NOTE: The heart rate pie chart features are the same in all three MotiFIT apps.

4.3.5 Workout Metrics (MotiFIT)

The workout metrics tracked by MotiFIT are: burned calories (kcal), average heart rate (AVG HR) and maximum heart rate (MAX HR).  Here is what you need to know about the workout metrics.

The burned calories can either be measured in TOTAL calories or ACTIVE calories.  By default, MotiFIT on iPhone and iPad measures TOTAL burned calories.  This can be changed in the apps settings.  For more information, please refer to “SECTION 2: INSTALLING APPLE WATCH APP

The percentage next to your average heart rate represents your heart rate intensity.  This percentage is either relative to your maximum heart rate or both your maximum and resting heart rate (RHR).  The first method is simply your average heart rate divided by your maximum heart rate.  The lather is called the Karvonen method.  It is a little bit more personalized to each individual since it takes the resting heart rate into effect.  The formula is (AVG HR – RHR) / (MHR – RHR).

A graph filtering option can be adjusted to smooth out the chart.  If the filtering is too high, it is possible that the spikes in the graph will not show the exact same value as the max heart rate. 

NOTE: For instructions on how to change formula and adjust the graph filtering, please refer to “SECTION 7: APPLICATION CONFIGURATION” under “HEART RATE INFORMATION”.

4.3.6 Workout Metrics (MotiFIT Run / Ride)

MotiFIT Run and MotiFIT Ride’s workout metrics are divided into two sections; stats and splits.

4.3.6.1 Stats

The stats window shows all of the basic metrics tracked during your workout.  These metrics are: distance, calories, pace, speed, elevation and heart rate.

Your average pace represents the amount of time it would take you to complete one km/mile if you travelled at your average speed for the entirety of the km/mile.  Your best pace on the other hand, is the amount of time it would take you to complete one km/mile if you travelled at your maximum speed for the entirety of that km/mile. 

NOTE: For more information on elevation gain and elevation loss please refer to “SECTION 4.3.3 HEART RATE CHART (MOTIFIT RUN / RIDE)

4.3.6.2 Splits

This screen shows your pace for every kilometre/mile during your exercise.  Each bar represents one kilometre/mile, or one split.  The splits are in order from the first kilometre/mile to the last.  The number to the left of the bars lets you know which split that bar represents.  The metric on the left of the bar represents the cumulative time while the metric on the right is your split time.

The rabbit icon represents your fastest split time while the turtle icon represents your slowest split time.  The colour of the bars shows you the highest heart rate zone reached during that split.

4.3.7 Workout Notes

This screen allows you to enter notes about your workout.  For example, things that may have affected your heart rate or your performance (Temperature, Sickness and Medication), distance ran on a treadmill or types of weight training exercise.

  

NOTE: The workout notes for MotiFIT Run / Ride are located at the bottom of the stats screen.

4.4 Deleting a Workout

To delete a workout, tap on the trash can icon.  Once you have deleted a workout, it is not permanently deleted.  You can still import it from the Apple Health app.

You can also delete a workout from your workouts list by swiping left on the workout.

4.5 Sharing a Workout

You can share workouts to your photo album, your email, the health app, twitter or Facebook by tapping on the last icon at the top of the screen.

You can convert your workout into a CSV file by tapping on “EMAIL CSV FILE”.  A CSV file is a file format used to store tabular data like your workout information.  You can view the CSV file on your computer once you have emailed it to yourself.

With MotiFIT Run and Ride, you can also convert your workout into a TCX or GPX files.  These files are essentially the same as the CSV file but for GPS data.

TCX treats your track as an activity while GPX treats it as a series of GPS points

 

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