New Feature: Workouts with Heart Zone Guidance Now Available in Pulses

With our new Heart Zone Guidance feature in Pulses, you can create structured workouts that tell your athletes exactly which heart rate zone they should be in during each phase of the session. This gives you complete control over the intensity and flow of the workout—from warm-up to cooldown.

It’s an ideal tool for training formats where heart rate zones play a key role, such as spinning classes, HIIT sessions, rowing machine intervals, cardio circuits, and endurance or conditioning workouts.

Get Started in Two Simple Ways

You can either choose from one of our pre-made workouts in the gallery—designed by training experts to target specific goals—or build your own custom workout from scratch, structured exactly the way you want it.

Each phase of a workout can have its own heart rate zone and duration. Once the session begins, Pulses tracks each athlete in real time, showing you exactly who is staying in the right zone—and who may need a nudge.

The 5 Heart Rate Zones

Each zone is based on a percentage of the athlete’s maximum heart rate:

• Zone 1 (Very light) – 50–60% of max HR

• Zone 2 (Light) – 60–70% of max HR

• Zone 3 (Moderate) – 70–80% of max HR

• Zone 4 (Hard) – 80–90% of max HR

• Zone 5 (Maximum effort) – 90–100% of max HR

  
  

These zones let you target specific training outcomes, from active recovery to high-intensity efforts, all within a clear and trackable structure.

Workout Phase Guidance: Real-Time Coaching Support

During a workout, Pulses keeps both you and your athletes in sync. At the top center of the screen, the current heart rate zone is clearly displayed along with a countdown timer showing how much time is left in the phase.

To help athletes transition smoothly, a three-second countdown appears before each zone change. A visual stack of upcoming zones is also shown in the top-right corner, helping both you and your athletes anticipate what’s next. Meanwhile, each athlete’s card is color-coded to match their current zone, making it easy to spot who’s on target and who might need to adjust.

This real-time guidance makes it easier for athletes to follow along independently and take more ownership of their training. Instead of constantly instructing which zone each athlete should be in, you can focus on coaching, correcting form, and giving personalized feedback—knowing the system is already helping everyone stay on track.

A countdown is shown before each zone change. Making easy for athletes to follow along.

Explore the Workout Gallery – Ready-Made Sessions for Every Style

No need to start from scratch. All users have access to the built-in Workout Gallery, packed with predefined sessions for various training types—including HIIT, spinning, rowing, and more.

Each workout is structured with heart rate zones already assigned, so you can launch a session with minimal setup. Use them as-is or customize the phases, zone targets, and durations to better suit your athletes and your coaching style.

Whether you're short on time or just looking for inspiration, the gallery gives you a reliable starting point for effective, zone-based training.

Select a pre-made workout to get started within minutes.

Build Your Own Workouts with Plan Zones

Want full control over your training structure? Activate the Plan Zones option to create a custom workout. You can define each phase by selecting the target heart rate zone (1–5) and setting the duration.

Define your own workout with zones and durations

Select a a zone from 1 to 5.

Add as many phases as you need—warm-up, intervals, recovery blocks, cooldown. Once saved, your workout is added to the Workout Gallery, ready to be reused or edited in future sessions.

This flexibility allows you to deliver precisely targeted training, based on your methods, your athletes, and your performance goals.

Ready to Train Smarter with Heart Zone Guidance?

With Pulses, it’s easier than ever to plan and run structured, heart rate-driven workouts. Whether you’re leading HIIT classes, spinning sessions, rowing intervals, or building custom cardio programs, the new Heart Zone Guidance feature gives you the tools to coach with precision.

• Choose a pre-made workout or build your own from scratch

• Guide your athletes through each phase with real-time zone tracking

• Save time, improve structure, and deliver training that gets results

Log in now to explore the new Heart Zone Guidance tools—or start your free trial today and see how Pulses can help you coach more effectively, every session.