Custom Heart Rate Zones
What are Heart Rate Zones?
Custom Heart Rate Zones allow you to replace EXR's default age-based heart rate zones with your own personalized training zones. This is ideal if you've completed a fitness test or follow heart rate zones provided by a coach.
Heart rate (HR) zones are a simple way to measure how hard your body is working during exercise. Each zone represents a percentage of your maximum heart rate and corresponds to a different training intensity.
Training with heart rate zones helps you:
- Stay at the right intensity for your workout.
- Improve endurance by spending more time in lower zones.
- Build speed and power with higher-intensity intervals.
- Avoid overtraining by monitoring your effort.
Default Heart Rate Zones
By default, EXR calculates your heart rate zones based on your age and estimated maximum heart rate. These zones work well for most athletes and provide an excellent starting point for heart rate-based training.
If you've completed a fitness test or received personalized heart rate zones from a coach or sports lab, you can now use those values in EXR.
How to Enable Custom Heart Rate Zones
To use your own heart rate zones:
- Open Account Settings.
- Click Change Heart Rate Zones.
- Enable Custom Heart Rate Zones.
- Enter your preferred heart rate values for each zone.
- Click Save Changes.
Your custom zones will now be used anywhere heart rate zones are displayed in EXR, including workouts and training sessions.
Tip: For the most accurate training experience, combine your personalized heart rate zones with a compatible Bluetooth heart rate monitor and an up-to-date FTP value.
When Should I Use Custom Heart Rate Zones?
Custom heart rate zones are recommended if:
- You've completed a professional lactate or threshold test.
- Your coach has provided personalized training zones.
- You know the default age-based calculation doesn't accurately reflect your fitness.
If you're unsure which values to use, we recommend keeping the default heart rate zones enabled.
Learn More
Want to get the most out of heart rate training in EXR? These articles will help you set up your equipment and better understand how your training metrics work together.
- How to Connect a Heart Rate Monitor
Learn how to pair a compatible Bluetooth heart rate monitor with EXR so you can view your heart rate live during workouts. - Supported Heart Rate Monitors
Find out which Bluetooth heart rate monitors are officially supported by EXR. - FTP Explained
Learn how Functional Threshold Power (FTP) works in EXR and why combining FTP with heart rate training provides a more complete picture of your performance.
Frequently Asked Questions
Will changing my heart rate zones affect my workout data?
No. Your recorded heart rate stays exactly the same. Custom heart rate zones only change how your heart rate is categorized into training zones during your workouts.
Can I switch back to the default heart rate zones?
Yes. Go to Account Settings → Change Heart Rate Zones, disable Custom Heart Rate Zones, and click Save Changes.
Do I need a heart rate monitor?
Yes. To see live heart rate data and train using heart rate zones, you'll need a compatible Bluetooth heart rate monitor connected to EXR.
Why would I use custom heart rate zones?
Custom heart rate zones are ideal if you've completed a fitness assessment or follow a coach's training plan. They provide a more accurate representation of your training intensity than the default age-based calculation.
Does changing my heart rate zones affect my FTP?
No. FTP and heart rate zones are independent metrics. Changing your heart rate zones only affects how your heart rate is categorized. It does not change your FTP, workout targets, or rowing resistance.
Can I change my custom heart rate zones at any time?
Yes. You can edit or disable your custom heart rate zones whenever you like from Account Settings → Change Heart Rate Zones. Your changes take effect immediately after saving.