Section 8: Workout Tracking

Monica MacDonald -

Heart rate based training has many benefits.  For example, you can easily monitor your progress, avoid overtraining and more importantly, making sure you are working out at an intensity that will improve your fitness level.

Tracking your heart rate while working out is important because it helps to keep you in the right training zones.  What we mean by the right training zone is the zone that will help you achieve your fitness goals. 8.1 Starting a Workout.

Workouts can either be started on iPhone, iPad or Apple Watch.  If you start your workout from your iPhone or your iPad, you need to be connected to an external heart rate monitor.

NOTE: If you start your workout from Apple Watch, please refer to our Apple Watch App User Guide.

Once you’re ready to start a workout, tap on the green workout icon at the bottom of the screen.  You can now choose the type of workout you would like to perform.  If your desired workout is not listed, you can add a custom workout label.

8.2 Adding Custom Workout Labels

The “ADD NEW” option allows you to add custom workout labels.  This allows you to have a more personalized experience.

To add a custom workout label: 

  1. Open MotiFIT on iPhone.
  2. Tap on the “GREEN WORKOUT BUTTON” at the bottom.
  3. Tap on the “ADD NEW” or “+” icon at the top right of the workout selection view.
  4. Enter your desired custom workout label.

Synching the custom workout labels with MotiFIT on Apple Watch:

  1. Open the MotiFIT app on Apple Watch.
  2. Navigate to the “HOME” screen with the “GREEN WORKOUT BUTTON”.
  3. Give the app about 30 seconds to sync its information with the iPhone.

Tap the “GREEN WORKOUT BUTTON” and your new custom workout labels will show in the workout list.

8.3 Deleting Custom Workout Labels

To delete a custom workout label, scroll to the workout label you want to delete and swipe left on the label.  A “DELETE” icon will appear.

8.4 Real-time (Live) Workout Tracking

MotiFIT is all about visually helping you keep track of your workout metrics.

Our unique heart rate halo shows you three things in real-time.

  1. The Inner Ring displays the workout’s Average Heart Rate.
  2. The Middle Ring displays your current Heart Rate.
  3. The Outer Ring displays the workout’s Maximum Heart Rate

MotiFIT offers real-time heart rate monitoring and allows you to see your workout stats at any point of your workout.

You can navigate through screens while you are tracking your workout by tapping on the different icons under the heart rate halo.  MotiFIT has three screens you can navigate through while MotiFIT Run / Ride have five.

 

8.4.1 Heart Rate Halo

By default, the first screen shown when you start tracking your workout is the heart rate halo.  This screen shows you your heart rate, your burned calories and the heart rate zone that you are currently in.

Tapping on your heart rate will change the metric form “CURRENT HEART RATE” to “HEART RATE INTENSITY”.

Your max heart rate and your average heart rate are also shown at the bottom left corner of the screen.

The “MUTE” icon enables and disables voice feedback.  For more information on voice feedback, please refer SECTION 7.6 VOICE FEEDBACK

    

The heart rate halo allows you to quickly compare your current heart rate with your maximum and average heart rate.  The rings are a great visual aid, allowing you to analyse your heart rate without having to stop your workout.

NOTE: The graph intensity bars at the bottom of the screen break your workout down into smaller time frames and show you the highest heart rate zone you have reached during that time.  For more information, please refer to the graph bars section.

8.4.2 Heart Rate Pie Chart

The second screen is the heart rate pie chart.  This screen allows you to see how your workout is 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.).

    

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.

As you can see in the figures above, there is always one colour that is brighter than the rest.  This represents the zone that you are currently in.  For example, the first figure is in the “ENDURANCE” zone while the second is in the “FITNESS” zone.

NOTES:

  1. To access the pie chart in MotiFIT Run / Ride, tap on the pie symbol under the heart rate halo. 
  2. Tapping on your heart rate changes the metric from current heart rate heart rate intensity.

8.4.3 Speed / Pace Chart (MotiFIT Run / Ride only)

MotiFIT Run / Ride offers a speed / pace chart combined with the heart rate halo.  Even though your heart rate is not shown, you still have an approximation with the heart rate rings.

The graphs under the halo also show you how your speed / pace and your elevation varied during your workout.

You can change the metric shown in the middle of the heart rate halo by tapping on “AVG” and “PACE”.  Average changes to current, while pace changes to speed.  Therefore, you can get four different metric options: current pace, current speed, average pace and average speed.

8.4.4 Map (MotiFIT Run / Ride Only)

With MotiFIT Run / Ride, you can also view your workout with the map view.  This screen allows you to see your training route on a map.  The map is useful when you want to know where you have been and where you want to go next.

Tapping on the black location marker allows you to roam freely in the map.  When you tap on the black marker, it will become transparent.  If the marker is black and you try to roam in the map, it will automatically bring you back to your location when you release your finger.

If the marker is transparent and you want to go back to your current location, tap on the marker.  Doing so will bring you to your current location.

8.4.5 Stats (MotiFIT Run / Ride Only)

When you track your workout with MotiFIT Run / Ride, you can see your stats while working out.  The column on the left represents your current metrics (current pace, current speed, current elevation and current heart rate).  The middle column represents your averages (average pace, average speed, and average heart rate).  The column on the right represents your maximums or your best (best pace, max speed and max heart rate).  The middle elevation column represents your elevation gain while the one on the right represents your elevation loss.

  

NOTE: The “5K, 10K, HALF AND MARATHON” stats are an approximation of the amount of time it would take to complete the respective distance at your average pace.

8.4.6 Splits (MotiFIT Run / Ride Only)

This screen shows your pace for every kilometre / mile during your exercise.  Each bar represents one km / mile (or one split).  The splits are in order from the first km / 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.

8.5 Music Controls

In order to simplify the Music playing experience, MotiFIT uses pre-built playlists from your Apple Music app.

There is no need to build a new playlist. Simply open the Apple Music app, choose your favorite playlist and start playing any song.

Once you have a playlist selected in the Apple Music app, the play, pause and skip music controls offer easy control of your music directly inside the app.

NOTE: Music controls are not currently available within the MotiFIT Apple Watch app.

8.6 Stopping, Completing and Saving a Workout

If you have the Workout Auto-Lock option enabled, MotiFIT automatically locks the workout buttons for you to avoid pocket taps from accidentally stopping your workout.

To unlock the workout, simply swipe at the bottom of the screen from left to right. This action will unlock the buttons and you will then be able to complete your workout.

Please note that it is possible to disable this auto-locking functionality.  Tap on the “MORE” tab and scroll to the “APP SETTINGS” section and then turn “OFF” the “WORKOUT AUTO-LOCK” option.

When you swipe to unlock your screen, “PAUSE” and “DONE” options will appear at the bottom of the screen.

Pausing won’t stop the workout but will stop the app from monitoring your exercise until you restart the workout.

When you tap on done, it will bring you to the screen below.  From here you can either delete the workout by tapping on the trashcan icon, or you can save it to the MotiFIT database by tapping on save at the top right corner of the screen.

You can also view all of your workout information from this screen.  For more information on analysing your workout information, please refer to “section 4: viewing and analyzing workouts”

8.7 Heart Rate Based Workout Examples

Low Intensity, Long Duration

This type of training is the least demanding, which allows you to maintain the exercise for a long period of time.  It’s a great place for beginners to get started.

EXAMPLES: Long walks, light jog, yoga, light weight training

 

Medium Intensity, Medium Duration

This exercise type is a little bit more intense so it can’t be maintained for long.  It’s great for weight loss and many people refer to this as working out in the fat burning zone because it maximizes the percentage of fat calories burned.  It also works on improving your aerobic capacities.  This means that your lungs, your heart and your muscles will improve their efficiency.  Not only is this raise in efficiency beneficial in terms of results but it also improves your general health since your body does not have to work as hard to get the same amount of work done.

EXAMPLES: Cycling, Weight lifting, Elliptical, treadmill jog

 

High Intensity, Short Duration

This is the most demanding type of exercise; it can only be maintained for a short period of time.  It mostly works on your anaerobic capacities.  Better anaerobic capacity means your body will be stronger and faster.

EXAMPLES: Spinning, circuit weight training, treadmill run

 

Aerobic Interval

This consists of alternating medium intensity exercise with low intensity exercise.  For example, running on a treadmill for 5 minutes at 70% of your max heart rate, then running for 2 minutes at 50% of your max heart rate.  You want to make sure that you can maintain your pace without having to completely stop exercising before the very end of your workout.  Knowing your limits is important when exercising with this method.

EXAMPLES: Circuit training, sports, hiking, trail running

 

Anaerobic Interval

It’s essentially the same concept as aerobic interval but with an alternation of high intensity exercise and rest.  The high intensity exercises are very intense for short periods of time (20-30 seconds) and are followed by short rest periods (10-20 seconds).  It’s commonly referred to as HIIT or high intensity interval training.  It’s an excellent training type for weight loss since it requires a tremendous amount of energy.

EXAMPLES:  HIIT, Boxing, running stairs, jump rope

 

Fartlek

Fartlek is basically all the training types combined into one.  It’s an alternation of all intensities in no particular order.  For example, you could run for 5 minutes, sprint for 40 seconds, jog 7 minutes sprint 30 seconds and so on.  You choose your training intensities and your time frames.

EXAMPLE: Any type of alternative intensity exercise.

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