Suunto ZoneSense
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Apologies is these questions have been answered already, but with nearly 500 posts in this thread it’s hard to find.
In the following screenshot you can see that zonesense has determined the aerobic threshold for the session to be 138 bpm versus the 122 that corresponds to 70% of my Max HR (173).
[Max HR was determined not by a lab test or any formula, but rather by a 20 minute warm-up run, picking up the intensity for about 5 minutes followed by three 200m sprints with 400m recovery between each sprint, 173 bpm being the highest I was able to achieve on the last 2 sprints.]
I now have 14 sessions similar to this (same sport, similar duration and perceived intensity), and 138 bpm is the median measurement for this group of sessions with variability being just under 2 standard deviations.
With that in mind, would it be advisable to reset my zones so that zone 3 starts at 138 which is only 1 bpm below 80% of my Max HR? How does that affect setting the limits for the other zones? In only 1 of those 14 sessions did zonesense provide a different anaerobic threshold from what I have set at 90% of max (156 bpm) and it was 162, so not as much difference when compared with the set vs. measured aerobic threshold.
One more question. Since zonesense doesn’t start providing data until 10 minutes into the exercise, and threshold calculations are only performed during the first 60 minutes, what is the actual starting point of that 60 minute window? Is it 60 minutes from the start of the exercise, or is it 60 minutes from when zonesense started registering data (70 minutes from the start of the exercise)?
BTW, I’m using an S9PP with Polar H10 (in case that info is relevant).
Any feedback / suggestions / advice will be greatly appreciated.
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@Dareo The entire idea behind ZS is that your zones will differ depending on fatigue, heat, altitude, etc. Basically, zones are not and should not be fixed. As your fitness improves your zones will change and vice versa. With ZS you don’t need HR zones anymore. I pretty much don’t pay attention to mine but I was already running by RPE anyway.
You can reset your zones, your HR max is likely off and your settings of your zones clearly are off too. You can simply ignore them and use ZS or worry about where your zones would be.
I am ignoring my zones…
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@Dareo Basically what @Brad_Olwin said
But if you still like/use the more mature integration of HR zones into the watch for things like zone alerts, the zone display etc. then yes, you are doing it right by taking a few ZS suggested aerobic HR values to find a sensible median. Use this for your Z2/Z3 and then adjust in future if needed but remember ZS is going to give you better on-the-day threshold info. Maybe use the ZS app for threshold runs or progression runs and for races but HR zones for easy runs - whatever works for you Regarding your max HR I’d suggest maybe doing a ramp test. This will likely give you a higher max HR plus ZS will likely give you an accurate Z4/Z5 (LT2) threshold recommendation. I’m not sure 200m sprints will give your heart rate time to actually hit a max.
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@Brad_Olwin @far-blue Thanks for the input guys. FYI - I don’t race. I hit the road / trail / hills 3 - 4 times a week because it makes me feel good and, as a 63 year old retired veteran, I still have the mindset that my body needs to be prepared for whatever life throws at it. Thus my interest in getting a better understanding of my HR and threshold limits to know how much I can reasonably push myself and reduce the risk of over-training.
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@Dareo said in Suunto ZoneSense:
@Brad_Olwin @far-blue Thanks for the input guys. FYI - I don’t race. I hit the road / trail / hills 3 - 4 times a week because it makes me feel good and, as a 63 year old retired veteran, I still have the mindset that my body needs to be prepared for whatever life throws at it. Thus my interest in getting a better understanding of my HR and threshold limits to know how much I can reasonably push myself and reduce the risk of over-training.
Excellent! I am older than you so keenly aware of overtraining. Using ZS you could plan for 70-80% of your efforts to be aerobic to very low anaerobic using ZS and 15% anaerobic, occasionally doing something hard in VO2M range.
As @far-blue stated, a ramp test or Cooper test will give you a good LT estimate and your ZS data a good estimate of AT.
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@gone-troppo have you managed to get Zonesense results on the app …I’m having the same trouble
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@FCDsh Any news about Rays results? I found nothing on his or the correraunmarathon webpage. Your info is from social media?
Race S
Ambit3 Vertical -
Is there any chance, we can get ZS on Karoo bike computer?
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@VoiGAS Not yet. Ray posted the photos on Instragram at the beginning of his ZoneSense test phase. Normally it takes a few weeks between extensive testing and publication of the results on dcrainmaker.com - so it’s quite possible that we won’t see anything here until December / January. Patience is required here - although I have to admit that the curiosity about the results is quite high!
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App was updated yesterday. Can anyone spot any changes?
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@jussim it can now be used at same time with S+ climb, both were updated. Sounds like it’s mostly optimizations I’d guess.
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@jussim said in Suunto ZoneSense:
App was updated yesterday. Can anyone spot any changes?
You mean Android App, doesn´t it?
Suunto 9 Peak Pro (all black version)
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@enriqueescoms ZoneSense and Climb apps, in the watch.
ZoneSense and Climb weren’t compatible using both at the same time. Now they are and some other improvements.
As I have read in the Spanish forum you have to uninstall both apps and reinstall them.
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@enriqueescoms Sorry for not being clearer, I meant SuuntoPlus app ZoneSense.
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@cosme-costa any visibel improvement, or i just backoffice fix?
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@cosme-costa Ah, ok, great! Is there anything I need to do or are both features updating themselves?
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@enriqueescoms As I understand bug fixes in both apps, I just have read in the Spanish Forum that ZoneSense is now more reactive in the watch.
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I’m still puzzling over the ZoneSense results in the APP a bit, as the info seems slightly contradictory.
Example: Today I did a reasonably hard indoor rowing session where my heart rate was between 140 and 150 BPM for the last 22 minutes (of a 33 minute session), which normally equates to a Zone 4 HR session.
ZoneSense says that for this workout, my aerobic threshold is 131 bpm, and my anerobic threshold is 148 bpm. Surely then those 22 minutes should have been in the yellow zone, as anything above 148 bpm would have been VO2 max, and therefore red.
But it has the whole 22 minutes as green (I didn’t check it live on the watch whilst rowing… too busy rowing!).
My previous indoor rowing was similar. Again, I think it should be showing that 22min steady state as yellow as it is above the aerobic threshold and below the anaerobic threshold.
So what is going on?
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S+ ZS got updated again (twice this week) looks like Suunto is actively working on this S+, which is a good sign.
SRS Ti + STRYD Duo ;)
A3P (drill mode for pool swimming 🤦🤷)
Galaxy Z Flip 3 / Galaxy S22+ -
@herlas I was going to report a weird thing I experienced on a morning run just the other day: the ZS screen stayed black & white the whole run. A random glitch or a bug that got fixed? We’ll see
