There are two ways you can log your fitness activities:
1) From the Home page:
2) From the Fitness page:
Interval training is cardiovascular training that utilizes your heart zones that are determined during a cardiovascular assessment.
Interval training maximizes your calorie expenditure and improves your fitness level. By utilizing your proper training zones you will increase your body’s ability to use oxygen, therefore burning more calories, and ultimately, more calories from fat.
Your fitness self-assessment (ask your RevUp Fitness Coach for more details) will determine your fitness level, appropriate exercise intensity, and create your heart rate training zones.
Below is a brief summary of the zones:
Warm-up/ Recovery – This is a great place to begin to build a cardiovascular base for new exercises. As your base improves it is appropriate to increase the exercise intensity. Once the cardiovascular base has been established your warm-up will be referred to as “Active Recovery.” Your Active Recovery will be used to recover from high intensity interval training. It will also be used if six workouts are desired in a week for maximum calorie expenditure and for long distance endurance training.
Difficult – The top of this zone is your threshold. This is where you are burning 100% carbohydrates, but you are not yet anaerobic. This zone is your endurance zone and where you will spend most of your training time. Fat is not yet being used for fuel, but your calorie expenditure is up and your heart and lungs are getting stronger.
Maximum Effort – This is used for training purposes and it is a maximum effort for a short period of time – utilizing anaerobic metabolism. This is not a maximum heart rate or VO2, it is peak training determined by a cardiovascular assessment. Maximum Effort will be short periods of time (30-60 sec). It is important you return to your Recovery zone in the allotted recovery time.
True interval training utilizes all fuel sources and keeps your metabolism elevated for several hours after exercise!
60 – 70% of your maximum heart rate
6 on a perceived exertion scale of 1 – 10
80 – 85% of your maximum heart rate
7-8 on a perceived exertion scale of 1 – 10
90- 95% of maximum heart rate
9 on a perceived exertion scale of 1 – 10
Select the RevUp Cardio app using your smartphone
If you do not already have the RevUp Cardio app, download from the Apple App Store or Android's Google Play Store.
Within the RevUp Cardio app, select "Cardio" as your workout
Click "Start" when the app has detected your heart rate monitor
Begin your cardio by warming up for 10 minutes in the warm-up/recovery (light blue) zone
Increase your intensity until you reach the hard-work (green) zone
Spend 2 minutes in the hard-work zone (including the time it takes to get there)
Increase your intensity until you reach the max effort (orange) zone
Spend 1 minute in the max effort zone (including the time it takes to get there)
Recover after each peak by allowing your heart rate to fall into the warm-up/recovery (light blue) zone
Time will vary based on fitness levels
Repeat steps 5 - 8 times:
Two (2) minutes in the green zone
One (1) minute in the orange zone
Recover to the light blue zone
At the peak of your final interval, swipe the heart icon to the right
Select the blue recovery button
Continue to move at an easy effort level for two (2) minutes during your final recovery
Please note: For best results, complete 2-3 interval sessions a week. Be sure to take a day of rest between interval workouts to allow your body to recover. Consult your RevUp Fitness Coach for additional information on self-assessments and interval training.
Your Fitness page is where you will see step data from your activity tracker, interval workout results that you've logged using your heart rate monitor, and manually logged activities from the RevUp web app or iPhone app.
Login to RevUp
Select the Fitness page on the left navigation bar
From the Fitness page, find the toggle (between the Fitness Journey and My Charts) under your Fitness Goal
Select "My Charts" to view your step data and RevUp Cardio workouts
Step and active minutes data pulled from your tracker (i.e. Fitbit), select the timeframe (either day or week) for the data you wish to see
Workout data pulled from your RevUp Cardio app (which collects your heart rate monitor data), select the day for the data you wish to see
Your Fitness goal is important to set because it allows your Fitness coach to give you more tailored feedback that will help you achieve your goal.
To set your Fitness Goal:
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