BEAT Points are the sum of your Sweat Points and Recovery Points. They are the fairest measure to evaluate your overall workout performance and compare it with others. As you progress in your cardiovascular fitness you will earn more Recovery Points. At the same time it will require more effort to push your heart rate to new limits and earn Sweat Points. As you push your limit your body will adapt and become fitter. The more BEAT Points you earn in your workouts the better you are at creating & maintaining this positive cycle.
Because our Sweat Points are calculated in relation to your max. heart rate, they are the perfect measure to compare all BEAT81 members' individual efforts regardless of their fitness levels. Sweat Points are a more accurate reference point than calories or individual heart rates when working out in a group of different people. Our coaches use Sweat Points to compare your effort to other members and give you recommendations.
Our Recovery Points tell you how fit your cardiovascular system has become. The faster you recover from high-intensity exercise, the fitter you are. Therefore the faster your heart rate slows down after reaching its peak, the more Recovery Points you will earn.
We calculate your Recovery Points based on your peak heart rate and 1-minute recovery at the end of our workouts. We record your peak heart rate (e.g. 180 beats per minute) at the end of our 2–min. challenge and then record the lowest heart rate in the following minute (e.g. 157 beats per minute) and subtract the two values. The result (23 beats per minute in this example) is then saved as your recovery points for that workout.
Because Recovery Points are always recorded after a short cardio push at the end of our group challenge, they allow you to compare your performance with others and check how your fitness improves over time. Use the table below to understand where you stand at the moment:
On the heart rate graph you can see your heart rate during every second of the workout. The graph changes color based on the heart rate zone you are in, for example light red if your heart rate is between 81% and 90% of your maximum heart rate.
Usually it is easy to identify the warmup, the different workout rounds and the challenge on the graph. You can also spot the moments where your heart rate drops into the dark blue zone - those are usually the long breaks between rounds.
In general, your heart rate should increase from the first to the third round. If your heart rate is higher in the first round and lower in the last, this could be a sign of lower stamina - something that will change by just going to our workouts more regularly.
The graph also allows you to see your fitness level and how hard you worked out: ideally you should get into the dark red zone quickly but also recover fast whenever there is a break. The more peaks and valleys your graph shows the fitter you are.
At BEAT81 we calculate two types of calorie burn:
We use two standard formulas here:
We use the Keytel formula to calculate your Gross Calorie Burn, meaning calories burned during exercise. We then use the Harris-Benedict formula to calculate your Basal Metabolic Rate: how many calories you would have burned resting. Finally, subtracting your “resting” calories from the gross calories you burned during the workout gives us the calories you burned during your BEAT81 workout.
Keytel Formula used to calculate Gross Calorie Burn:
Male:
(-55.0969 + 0.6309 * average heart rate + 0.1988 * weight + 0.2017 * age) / 4.184 * 60* durationInHours
Female
(-20.4022 + 0.4472 * average heart rate + 0.1263 * weight + 0.074 * age) / 4.184 * 60 * durationInHours
Harris-Benedict formula used to calculate Basal Metabolic Rate (calories burned per 24 hours):
Male:
13.75 * weight + 5 * height - 6.76 * age + 66
Female:
9.56 * weight + 1.85 * height - 4.68 * age + 655
Calculating the Resting Metabolic Rate calorie burn for the workout duration:
Basal metabolic rate * 1.1 / 24 * durationInHours
Calculating calorie burn during a workout:
Net calorie burn = Gross calorie burn - Resting metabolic rate calorie burn
When you exercise close to your maximum heart rate your body requires additional O2 after the workout to recover - this is called excess post-exercise oxygen consumption (EPOC). Your EPOC is bigger the more minutes you train close to your maximum heart rate. Therefore, the longer you train above 80% the more calories you burn via EPOC after the class.
How we calculate post workout calories:
Trained above 80% for less than 8.5 minutes -> EPOC calories = Workout calories * 0.2
Trained above 80% for more than 8.5 and less than 16.5 minutes -> EPOC calories = Workout calories * 0.25
Trained above 80% for more than 16.5 minutes -> EPOC calories = Workout calories * 0.2
The total calories you burn thanks to the class is the sum of workout calories and EPOC calories.
Your spinning bike works with resistance to simulate riding a bike on a flat road, uphill or downhill.
The knob (or dial) in the center can be turned to the right to increase resistance or to the left to decrease resistance. Turn it halfway to feel a difference. You can also always press the knob down to stop your bike completely.
When you get on your bike the resistance is set to 0 (or “downhill”) - which we will never use at a BEAT81 workout. Therefore always turn the knob to the right until you feel some resistance. You are now on the flat road.
Now it gets interesting: above the knob there is a lever (or SprintShifter), which allows you to significantly increase resistance to simulate hills (or a mountain). The default setting is on the left (or “1”). By moving the lever to the middle (or “2”) you increase the resistance by 70%. Moving the lever to the right (or “3”) increases resistance by 100%.
During the ride our coaches will instruct you when to increase or decrease resistance using the “dial” or the “shifter”.
