Introducing Custom Heart Rate Zones in Pulses

Heart rate zones are one of the most effective ways to guide training intensity — whether you’re running group classes, coaching athletes, or training individually. With our latest update, Pulses now lets you set custom heart rate zones for each athlete, giving you more control and flexibility than ever.

How It Works

Setting custom zones is simple:

1. Open the Pulses App

2. Navigate to Settings

3. Select "Manage Athletes"

4. Click "Set HR Zones"

5. Input your custom zone ranges with the slider

6. Save Changes

From there, you can define the exact ranges you want to use. Once saved, these zones apply across all sessions, reports, and live views — ensuring training intensity is measured the way you prefer.

Default Options: Two Common Models

If you don’t want to create your own zones, Pulses also provides two default options:

1. Percentage of Maximum Heart Rate (%HRmax)

   • Zones are calculated as a percentage of an athlete’s maximum heart rate.

   • Example: Zone 2 = 60–70% of HRmax.

   • This is the simplest approach and works well when you don’t have resting heart rate data.

2. Heart Rate Reserve (HRR) / Karvonen Formula

   • Uses both maximum heart rate and resting heart rate to calculate zones.

   • Example: Zone = % × (HRmax – HRrest) + HRrest.

   • This method accounts for individual differences in resting HR and can give a more accurate reflection of training intensity.

   • Note: You need to enter the athlete’s resting heart rate for this model to work correctly.

Going Beyond Defaults: Testing Thresholds

While %HRmax and HRR are great starting points, more precise training often requires identifying thresholds through testing. For example:

• Lactate threshold testing helps define the upper limit of sustainable effort.

• Ventilatory threshold testing can pinpoint aerobic vs. anaerobic transition.

  
  

By testing thresholds, you can fine-tune heart rate zones around an athlete’s actual physiology rather than general formulas — leading to more targeted training and better results.

✅ With Pulses, you now have the freedom to choose: keep it simple with defaults, or set custom zones that match your training philosophy and athlete needs.

Frequently Asked Questions

How do I set custom heart rate zones in Pulses?

Open the app → Settings → Manage Athletes → Set HR Zones → Adjust sliders → Save.

Which is better, %HRmax or HRR?

%HRmax is simpler, HRR is more individualized since it uses resting HR.

Do I need to test my thresholds?

Not always. Many athletes start with %HRmax or HRR. Testing thresholds provides more accuracy for advanced training.

Can I change zones later?

Yes, zones can be updated anytime in the Pulses settings.

New here? Looking for an easy way to set and track custom heart rate zones? The Pulses App makes it simple. Try it free for 30 days and experience smarter training.