What does Firstbeat bring into your training?

Firstbeat creates a digital replicate of your physiology based on a heartbeat signal, analyzes how your body is actually working and offers user-friendly feedback personalized to you. Firstbeat’s unique technology is based on physiological research and advanced heart rate variability (HRV) modelling.

analyzed by firstbeat

Check your fitness level anytime

See your actual progress instantly after each workout. Firstbeat analytics detects your fitness level (VO2max, maximal oxygen uptake) automatically from any freely run workout. No separate tests of maximal efforts required –just focus on your training and see your fitness develop.

VO2max is the golden standard measure for aerobic fitness level and can be displayed for example as VO2max number, age and gender based classification or be used for race time predictions.

How it works?

Firstbeat detects VO2max from any freely performed running or cycling workout based on the heart rate response and external workload. Estimation is very accurate: 95% when compared to VO2max lab test. Accuracy is gained by automatically filtering in good quality and reliable data to perform the VO2max estimate.

Estimation is available for running based on running speed (GPS, foot pod) and for cycling based on power meter watt data.

Below are two examples of the fitness level feedback. From the feedback you can:

  • Check your fitness level (ml/kg/min)
  • See how your fitness improves over time
  • Compare your result with age and gender reference
  • Get different race time prediction (e.g. marathon race time) based on your fitness level.

Example illustrations on fitness level feedback.

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Training Effect Guides You for Effective Exercise

Training Effect is a personalized measure to gauge the effect of exercise on aerobic fitness on a scale from 1.0 to 5.0. It helps to see how easy or hard your workouts are by visualizing the effect of the workout automatically, already in real-time. Simply start your workout, exercise freely as you like and stop when satisfied with the result. Based on the results, it is easy to understand the actual effects of your workouts to make sure you are performing the workouts optimally and not too easy or too hard.

How it works?

Training Effect is calculated based on user profile and the intensity and the duration of the workout (peak EPOC reached). Training Effect is scaled according to each individual’s fitness level automatically since the impact of workout on the body is dependent also on fitness level. Training Effect accumulates during the workout, starting from level 1.0. As the workout progresses successfully, the TE value increases, telling you how the workout improves your fitness. of your workouts to make sure you are performing the workouts optimally and not too easy or too hard.

Example of Training Effect phrasing
1.0-1.9 Easy This is an easy workout for you
2.0-2.9 Maintaining workout This workout helps to keep you fit
3.0-3.9 Improving fitness This intensive exercise improved your fitness
4.0-4.9 Highly improving Substantial effect on your fitness
5.0 Overreaching (too much!) Very hard exercise, rest required

Read more on the science behind the TE

Energy expenditure (kcal) BASED ON HEARTBEAT DATA

Tracking calories burned is an easy and popular way to gauge different workouts and activities.

Firstbeat estimates energy expenditure very accurately from heartbeat data. Advanced physiology based modelling allows accurate and personalized estimation of different exercise and daily life 24/7.

How it works?

Firstbeat’s energy expenditure algorithm is accurate during all phases of exercise – from rest to maximal intensity and during varying intensity exercise. High accuracy is achieved by modelling respiration rate, heart rate and VO2 dynamics (on/off responses).

The algorithm utilizes measurement history, and thus, the accuracy improves with more measurements personalized to user’s fitness level.

Empirically validated (error 5-7%).

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Recovery Advisor: Are you ready for your next exercise?

We all appreciate hard workouts to improve fitness, but to bounce back higher, we also need to allow the body a rest in between. Recovery advisor helps easily to gauge balance between load and recovery. After the workout, it shows the time your body needs to recover before the next effort. For example, when you see recovery time of 3 days, it may be advisable to take a day of rest or have only easy workouts to recover.

Actual course of recovery is confirmed at the beginning of each workout by checking your daily performance. This is important since the recovery from the workout depends on numerous of things such as how well you sleep, eat and simply how the time is spent between the workouts. Should the recovery be greatly incomplete, it will show up as not that optimal performance and you can be notified and you are able to adjust your workout accordingly.

Recovery advisor includes:

Recovery time after exercise

  • Tracks personal cumulative body loading during a workout and daily response to exercise to gauge estimated required recovery time to train again.

Warm-up readiness check

  • Tracks daily performance and indicates whether body is able to respond to training well today.
  • Warm-up readiness check available for running / cycling only.

How it works?

To gauge estimated recovery time after the workout, your personal cumulative load during a workout (EPOC, Training Effect) and daily response to exercise are measured. Available for all aerobic exercises, most detailed information available for running when running speed is available or for cycling with power (watts).

Coaching advice

Firstbeat coaching engine provides you always up to date advice on when, how much and how long to exercise. Advice is is personally tailored to your fitness level and training data. It will guide you to train safely but effectively.

Advice may include next workout recommendation or a complete longer term dynamic training program.

How it works?

Firstbeat engine tracks user fitness and training data in the background to prescribe optimal training load. By automatically detecting user workout patterns it is possible to adjusts each recommended workout accordingly.

Automated personalization

Firstbeat engine learns from you based on your exercises and personalizes the calculation accordingly. Personalization is done based on the fitness level estimate, training history and heart rate limits. The more we learn abour your body, the more accurate analysis we can provide.

How it works?

To be able to provide accurate analysis of different heart beat based metrics, we need to know the users general activity level. Firstbeat engine can estimate this based on the fitness level and/or training history. Fitness level can be analyzed from any running exercise where speed is available or cycling exercise where cycling power is available. Once the library receives a fitness level estimation and/or training history is available, profile background parameters are automatically adjusted.  

Firstbeat can also detect new maximal and minimum heart rate from the measurement data. New values can be updated to users profile background settings.