Heart Rate Zones

Empower Your Training

Heart rate zones are critical for optimizing your fitness and achieving specific health goals. These zones are defined ranges of heart rates that correspond to different levels of exercise intensity, helping you understand how hard your heart is working during physical activity. Frontier X2 enables you to identify your heart rate zones, ensuring you can adjust your exercise intensity effectively. Understanding and utilizing heart rate zones empowers you to maximize your training efficiency and make informed health decisions, leading to better overall fitness and well-being.
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Understanding Heart Rate Zones

Understanding Heart Rate Zones

Heart rate zones are an indication of how hard your heart is working to pump blood to keep up with the demands of your body. The higher your heart rate, the higher the heart rate zone you’re in and the harder your body is working to keep up. Understanding these zones can help you tailor your workouts to meet specific fitness goals, whether you're focusing on endurance, fat loss, or strength training.

Zone 1

Very Light Intensity (50-60% of Max Heart Rate): This zone represents very light activity, such as walking or gentle stretching. It is ideal for recovery days or warming up.

Zone 2

Light Intensity (60-70% of Max Heart Rate): This zone is great for building a base level of fitness and improving aerobic capacity. It enhances endurance.

Zone 3

Moderate Intensity (70-80% of Max Heart Rate): This zone involves more vigorous activity. It improves cardiovascular fitness and increases stamina.

Zone 4

Hard Intensity (80-90% of Max Heart Rate): In this zone, you're pushing your limits. This zone is excellent for improving speed and power.

Zone 5

Maximum Intensity (90-100% of Max Heart Rate): This zone is an all-out effort where you can only sustain activity for short bursts. It’s typically used for maximum performance and strength training.

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Why identifying Heart Rate Zones is important

Heart Health Monitoring

Offers insights into cardiovascular health and function.

Personalized Training

 Identifying your heart rate zones helps you tailor your workouts to your individual fitness level and goals.

Facilitates Cross-Training

Encourages variety in workouts by cycling through different zones.

Increases Energy Levels

Identifying your heart rate zones helps boost overall energy and vitality through structured training.

Efficient Fat Burning

 Helps you determine optimal zones for maximizing fat loss.

Enhanced Endurance

Knowing your heart rate zones improves cardiovascular endurance by training in specific zones.

Targeted Workouts

Identifying your heart rate zones facilitates workouts that focus on specific fitness outcomes (e.g., speed, strength).

Improved Recovery

Allows you to identify appropriate recovery zones to prevent burnout.

Improved Aerobic Capacity

Identifying your heart rate zones increases your ability to perform sustained exercise.

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Discover why identifying Heart Rate Zones
with Frontier X2 is ideal for you

Discover why identifying Heart Rate Zones with Frontier X2 is ideal for you

Identifying heart rate zones with the Frontier X2 is ideal for optimizing your fitness journey. It offers 24 hours continuous ECG and precise insights to enhance training effectiveness. With features like data syncing and instant alerts, the Frontier X2 enhances heart health awareness and effective goal setting, ultimately leading to improved performance and fitness results.

Accuracy

With continuous ECG technology, the Frontier X2 delivers precise heart rate measurements for reliable heart rate zone identification.

Personalized Insights

Frontier X2 customizes your heart rate zones based on individual fitness levels, making your training more effective.

Recovery Monitoring

Assists in identifying optimal recovery zones, helping you avoid burnout and overtraining.

Cross-Training Support

Data from Frontier X2 enables effective cross-training by tracking performance across different activities and heart rate zones.

Seamless Integration

Syncs effortlessly with fitness apps and devices for a complete view of your health metrics.

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Go Beyond Heart Rate Monitors & Smartwatches

The Frontier X2 uses revolutionary ECG technology to track every aspect of your heart.

Frontier X2

Heart Rate Monitors

Smart Watches

Go Beyond Heart Rate Monitors & Smartwatches

The Frontier X2 uses revolutionary ECG technology to track every aspect of your heart.

High Quality ECG

Continuous ECG up to 24 hours

The world's first and only consumer wearable that allows you to record high-quality ECG in real-time for up to 24hrs during any activity.

Real time, live ECG streaming

Share your Live ECG in real-time with experts, family, or friends, whenever you want, wherever you want, even while exercising!

Detailed ECG graphs

The Frontier X2’s patented ECG technology gives you the unique ability to record up to 24 hours of highly detailed, accurate data through any activity of your choice!

Route maps with ECG

Correlate your ECG data with your GPS data to gain unprecedented insights into your ECG response to pace, elevation, intensity and distance.

Heart Health Metrics

Accurate Chest-Based Heart Rate

Track accurate chest-based Heart Rate through sleep, rest or exercise and get detailed post-activity insights.

Heart Rate Variability (HRV)

Get insights into how your body manages stress and recovery and by measuing your HRV before and after workouts.

Stay Safe with Strain monitoring

‘Strain’ measures the amount of oxygen deprivation experienced by your heart. Manage training intensity to avoid high strain on your heart for prolonged periods.

Rhythm Chart

Get a rhythm chart identifying deviations from the norm, with data explaining the duration, frequency, and occasions when these rhythms occurred.

Heart Health Insights

Activity Tagging & Health Entries

Frontier X2 allows you to capture key events, feelings, or choices in your day to help better understand the response of your heart health to those aspects.

Heart Rate Zone Training

Training in different Heart Rate Zones achieves different goals. Frontier X2 ensures you stay within your chosen zone so your goals are achieved most efficiently.

Monitor progress over time

Analyse the daily, weekly, and monthly progression of all key heart metrics including Heart Rate, Breathing Rate, Strain, and HRV.

Detailed physiological graphs

Use our dynamic web dashboard to view detailed graphic representations of all the physiological metrics measured by the Frontier X2.

Heart Rate Zone Insights

Use our dynamic web dashboard to view detailed graphic representations of all the physiological metrics measured by the Frontier X2.

AI-generated recommendations

Push yourself safely with personalized workout insights and AI-generated recommendations for future workouts.

Exercise and Training

Monitor 20 types of activities

Track and analyse 20 different types of activities, including running, cycling, meditation, sleep, rest, swimming, trekking etc

Effortless zone based training

Set real-time vibration alerts for a range of metrics so you stay within the right workout zone without needing to look at your phone or smartwatch.

Train without distraction

Use the Frontier X2 without connecting it to the mobile app. Review all your physiological metrics without repeated glances at your phone or smartwatch.

Real-time vibration alerts

Train with confidence knowing your heart is protected. Set custom alerts to give you real time feedback when you’re overstraining yourself.

Light, sturdy and durable

The Frontier X2 is so light that you’ll barely feel it on you, but also so durable that no activity is off limits!

Waterproof

The Frontier X2 is IP67 rated - waterproof and sweatproof up to 1.5 meters. Perfect for swimming!

Performance Insights

Sustainable Training with Training Load

Get a true estimate of total exertion during any activity. Weekly Training Load goals help ensure you’re improving your performance without over-training.

Prevent injury by monitoring Body Shock

Monitor your Body Shock to analyse the impact of running surfaces, gear, form changes or fatigue, helping prevent injuries during high impact activities.

Step Cadence

Measure the number of steps taken per minute while running to get additional insights into your running, walking or hiking performance.

Compatibility

Bluetooth 5.0 connectivity

Sync with external devices (Apple Watch, Garmin, Peloton, Zwift, Google Fit, Strava, Wahoo, Training Peaks and other HRM devices via Bluetooth Low Energy.

Integrate with your favorite Apps

Connect the Frontier X2 to external apps in your exercise ecosystem, including Apple Health, Google Fit, Garmin, Wahoo and Strava.

Sync your data across apps

Automatically sync your health and workout data from your favorite apps through Apple Health, Google Fit, Garmin, Wahoo and Strava.

Simultaneous multi-device connectivity

Now connect the Frontier X2 to 3 devices at the same time as an HRM.

Share your data

Securely share your data

Instantly share Frontier X2 data using a secure link so your doctor, family, or friends can stay worry free, always!

Unlimited, unrestricted downloads

Download a .FIT file of your activity summary to upload on to other platforms like Strava.

On-device memory of 24 hours

Frontier X2's on-device memory can store ECG recordings for up to 24 continuous hours, making it perfect for constant monitoring.

Unlimited cloud storage

Get unlimited storage in your own free cloud account. Get lifetime access to 1000s of hours of ECG recordings and analysis.

Share PDF reports

Download a .PDF file of your continuous ECG to either analyse yourself, or easily share with an expert.

Onboarding and Support

Get a Free Demo

Get a Free Virtual Demo upon purchasing the Frontier X2 to learn all about the device and its variety of features.

Complimentary consultation

Receive personalised insights on your training and heart health from a heart health coach who will review your Frontier X2 data and provide personalised guidance.

Lifetime 24x7 support

24x7 support available via email (support@fourtfrontier.com), live chat on our website or mobile app, or by dialling in to our toll free number.

Engage with our community

Engage with thousands of our community members, sharing stories, workouts, and recommendations in your journey towards better heart health.

Quick and easy onboarding

Get in-app onboarding and an easy to use knowledge base to get familiar and comfortable with all of the Frontier X2 features.

Quick Start User manual

Download a PDF version of the user manual by clicking here, if the step-by-step online manual isn't for you.

FAQs

What are heart rate zones?

Heart rate zones are specific ranges of heart rates that help individuals gauge the intensity of their exercise. These zones indicate how hard your heart is working and can guide your training, recovery, and overall fitness levels.

How is Maximum Heart Rate (MHR) calculated?

Your Maximum Heart Rate is the highest heart rate you can sustain during exercise. The Frontier X2 estimates your MHR using the formula 207 - (0.7 x age). You can also adjust this value in the app by going to Settings > Edit Profile > Max Heart Rate.

What is Zone 1, and when should I train in it?

Zone 1 represents 50-60% of your MHR and is characterized by low-intensity exercise. This zone is ideal for warming up and cooling down, as it minimizes stress on your heart and lungs while promoting recovery and injury prevention.

What benefits does training in Zone 2 provide?

Zone 2, which falls between 60-70% of your MHR, enhances aerobic endurance. Exercising in this zone helps improve fat oxidation and prepares your body for longer, sustained activities, making it a great choice for base training.

How does Zone 3 contribute to my fitness?

Zone 3, at 70-80% of your MHR, involves moderate-intensity training that enhances cardiovascular efficiency. Working out in this zone improves blood circulation and increases your ability to sustain higher intensities, while also beginning to accumulate lactic acid.

What is the significance of training in Zone 4?

Zone 4, which ranges from 80-90% of your MHR, places a high demand on your cardiovascular system. Training in this zone helps build strength and power but can lead to lactic acid accumulation, so it’s important to balance this intensity with recovery.

When should I enter Zone 5 during workouts?

Zone 5 represents 90-100% of your MHR and is characterized by maximum effort. This zone is intense and primarily used for high-performance training. It’s crucial to avoid this zone if you have health concerns, are new to exercise, or have recently been ill.

How do heart rate zones affect recovery?

Different heart rate zones require varying amounts of recovery. Lower zones (1 and 2) promote active recovery, while higher zones (3-5) can lead to greater fatigue. Monitoring your training in these zones can help you better plan your recovery strategies.

 Can heart rate zones be personalized?

Yes, heart rate zones can be personalized based on your fitness level and health. By knowing your Maximum Heart Rate, you can accurately determine your training zones and adjust your workouts accordingly to meet your goals.

How does the Frontier X2 measure heart rate zones?

The Frontier X2 continuously monitors your heart rate during workouts using ECG data to calculate your heart rate zones in real time. By tracking your heart rate, it provides feedback on which zone you are training in, allowing for optimized workouts tailored to your fitness goals

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