Tracka provides you with zones calculated by different methods. In this article we explain how each method works.
Tracka Max HR
This method calculates heart rate training zones based on your observed maximum heart rate, derived from recent high-intensity activities.
This method requires the following conditions to be met before zones can be calculated:
A valid peak heart rate reading From those qualifying activities, Tracka looks for a 5-second peak heart rate. The highest such value across all qualifying activities is used as the user's maximum heart rate (Max HR). If no heart rate activities are available, then these zones cannot be calculated.
Zone Calculation
Once Max HR is established, five zones are calculated as fixed percentages of that value:
Zone | Name | Min | Max |
|---|---|---|---|
1 | Warm Up | 0 bpm | 73% of Max HR |
2 | Easy | 73% of Max HR | 80% of Max HR |
3 | Aerobic | 80% of Max HR | 87% of Max HR |
4 | Threshold | 87% of Max HR | 93% of Max HR |
5 | Maximum | 93% of Max HR | 100% of Max HR |
Example
For a user with a measured Max HR of 185 bpm:
Zone | Name | Min | Max |
|---|---|---|---|
1 | Warm Up | 0 bpm | 135 bpm |
2 | Easy | 135 bpm | 148 bpm |
3 | Aerobic | 148 bpm | 161 bpm |
4 | Threshold | 161 bpm | 172 bpm |
5 | Maximum | 172 bpm | 185 bpm |
Tracka LTHR
This method calculates personalized heart rate training zones based on your Lactate Threshold Heart Rate (LTHR). The heart rate at or around which the body transitions from primarily aerobic to anaerobic energy systems. Unlike the previous method, this approach anchors zones to a physiologically meaningful threshold rather than a maximum value.
Calculating LTHR
LTHR is estimated from peak sustained heart rate performance data recorded within the last 10 months. Tracka attempts to find the best available data by trying three time window durations in order of preference:
Priority | Duration | Adjustment Applied |
|---|---|---|
1st | 90 minutes | None (used as-is) |
2nd | 60 minutes | None (used as-is) |
3rd | 30 minutes | −3.75% |
Tracka tries each window in order and stops as soon as a valid peak heart rate record is found:
90 minute or 60 minute peak: A sustained effort over a longer duration is considered a direct representation of LTHR, so the peak value is used without modification.
30 minute peak only: A 30 minute effort typically produces a slightly elevated average heart rate compared to a true LTHR effort, so a correction factor of −3.75% is applied to account for this.
If no qualifying peak heart rate record exists across any of the three windows, LTHR zones cannot be calculated.
Zone Calculation
Once LTHR is established, five zones are calculated as percentages of that value:
Zone | Name | Min | Max |
|---|---|---|---|
1 | Recovery | 0 bpm | 85% of LTHR |
2 | Aerobic | 85% of LTHR | 89% of LTHR |
3 | Tempo | 89% of LTHR | 94% of LTHR |
4 | Threshold | 94% of LTHR | 105% of LTHR |
5 | VO2 Max | 105% of LTHR | 255 bpm (ceiling) |
Note that Zone 5 extends above LTHR, reflecting efforts in the anaerobic / VO2 Max range. The upper bound of 255 bpm serves as a practical system ceiling.
Example
For a user with a calculated LTHR of 162 bpm:
Zone | Name | Min | Max |
|---|---|---|---|
1 | Recovery | 0 bpm | 138 bpm |
2 | Aerobic | 138 bpm | 144 bpm |
3 | Tempo | 144 bpm | 152 bpm |
4 | Threshold | 152 bpm | 170 bpm |
5 | VO2 Max | 170 bpm | 255 bpm |
