06 / Heart rate & effort
Heart rate & effort.
Heart rate comes from Apple Watch, either streamed live by Bunch on Apple Watch or read from Apple Health after the ride.
- Usable
- At least 10 readings, no more than 30 seconds apart on average. Without a workout running, Apple Watch only samples every few minutes, which is too sparse.
- Average
- Time-weighted. Each reading counts until the next one, up to 60 seconds.
- Max heart rate
- Set by hand, otherwise 220 − your age.
- Resting heart rate
- From Apple Health or set by hand. Defaults to 60 bpm.
Zones
Z1Recoveryunder 60%
Z2Endurance60–70%
Z3Tempo70–80%
Z4Threshold80–90%
Z5Max90%+
Effort score
Banister’s TRIMP, added up across the ride. It weighs time spent near your max much more than easy time. An easy hour is about 50; a hard hour is 100 or more.
reserve = (bpm − resting) ÷ (max − resting)
effort = Σ minutes × reserve × 0.64 × e^(1.92 × reserve)