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Exercise Log

Log what you did and how many minutes your heart spent in each zone — time in zone is what drives adaptation, not time in the gym.

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Add a session

The day you actually trained. It follows the day you are viewing; past days are fine, future ones are not. A day can hold several sessions.

When the session started. Optional — filling it in sorts the day's sessions in order.

What you did. It groups the history so you can see what you have been focusing on — pick "Other" if none fits.

A short note — distance, the lifts you did, the class name. It is what makes an old entry meaningful.

Copy the figures from your watch or chest strap after the session, in whole minutes. Leave a zone blank or 0 if unused; at least one must be above 0. No strap? Estimate from how hard it felt, using the descriptions below.

Z1
Z2
Z3
Z4
Z5

Session total 0 min

Anything that explains why a day felt harder or easier — poor sleep, heat, just got over a cold. It explains a high heart rate on an easy day months later.

What the zones mean

Percentages are of maximum heart rate. If you have never measured it, 220 minus your age is a rough starting point — individuals vary by 10-20 bpm, so trust your watch's own zones if it sets them.

Z1
Zone 1 — recovery 50-60% HRmax
Very easy, full conversation — brisk walking, warm-up, cool-down
Z2
Zone 2 — aerobic base 60-70% HRmax
Easy, full sentences — the best zone for fat use and building an aerobic base
Z3
Zone 3 — tempo 70-80% HRmax
Breathing hard, short sentences only — steady tempo work
Z4
Zone 4 — threshold 80-90% HRmax
Hard, barely able to talk — interval efforts
Z5
Zone 5 — maximum 90-100% HRmax
All out, seconds to a couple of minutes — sprints