Squad Heart Rate app for bootcamps, gyms, and team sports. Squad tracks exercise intensity, energy expenditure, and aerobic fitness in training groups (requires Bluetooth heart rate sensors^). Supports 24/7 heart rate monitoring, sends workout reports automatically, and syncs iCloud data across iDevices. Squad can help increase motivation, optimize workouts, and improve aerobic fitness.
On-screen heart rates helps push athletes towards higher training zones. Gives coaches and personal trainers accurate feedback on training effort and recovery times. Workout reports helps clients track progress towards their fitness goals. What you can measure, you can improve!
Fully automated training session recording and workout report delivery via email. Syncs session data across all your iDevices on the same iCloud account. You can display heart rates on a large TV via Airplay from one iDevice, and analyse training results on another iDevice. A powerful coaching, motivation, and retention tool!
APPLE WATCH SUPPORT
Pairs with Apple Watch’s running Squad Watch app giving athletes the option to transmit heart rate data from their Apple Watch instead of BLE heart rate monitor.
You can download Squad for Apple Watch on the App Store here:
SCALABLE TRAINING SYSTEM
Connects up to 12 Bluetooth heart rate monitors^ on one iDevice, seamlessly. Expands to 24 Bluetooth heart rate monitors by running Squad Hub FREE companion app on a second iPhone. When both iDevices are connected to the same local WiFi network, tracking distance to Hub-connected athletes can span the full signal range of your network.
You can download Squad Hub FREE on the App Store here:
* Records real-time heart rate (requires Bluetooth heart rate sensors^)
* Calculates training effort, energy expenditure, and training scores (TRIMP)
* Estimates energy afterburn (EPOC) and aerobic fitness over time
* Starts, stops and records individual training sessions automatically
* Sends workout reports via email automatically
* Shares remote client sessions directly via Email, iMessage, or Airdrop
* Exports raw heart data to iCloud Drive for charting
* Syncs profile and session data across all iDevices on the same iCloud account
* Runs multiple app instances on all iDevices on the same iCloud account
* Connects up to 12 Bluetooth heart rate monitors on one iDevice^
* Expandable to 24 Bluetooth heart rate monitors by running Squad Hub FREE companion app on second iDevice^
* Supports all Bluetooth heart rate monitors compatible with iPhone/iPad/iPod
* Supports Apple Watch running Squad Watch app
* Screen mirroring onto HDMI-equipped TV via Lightning Adaptor, Apple TV via Airplay, or Airplay2-enabled Smart TV
*FREE version can track one heart rate monitor
*CLUB version (In-App Purchase) can track multiple heart rate monitors simultaneously^
You can purchase an auto-renewing CLUB subscription through In-App Purchase for US$9.99/month or US$99.99/year. Your subscription will be charged to your iTunes account at confirmation of purchase and will automatically renew (at selected duration) unless auto-renew is turned off at least 24 hours before the end of the current period. To manage your subscriptions open iPhone settings > your name > subscriptions.
Check our website for setup info at squadheartrate.com. If you need any help, write to us at firstname.lastname@example.org. We will respond at the earliest.
^Actual Bluetooth connection limit may vary depending on your iDevice model. For example, iPhoneX and iPad Pro are limited to 12 simultaneous Bluetooth heart monitor connections, while iPad and iPod Touch are limited to 6 heart monitors.
Frequently Asked Questions
What Is The Minimum Setup To Run Squad App In My Training Centre?
You can setup Squad App to run 24/7 on your TV, projector, or computer monitor using the following equipment:
â€¢ iPhone, iPad or iPod Touch
â€¢ Bluetooth Chest Strap / Armband Heart Rate Monitor or Apple Watch running Squad Watch app
ON STANDARD TV, PROJECTOR OR COMPUTER MONITOR
â€¢ Digital AV Adaptor or Apple TV
â€¢ HDMI Cable
ON AIRPLAY2-ENABLED SMART TV
â€¢ Simply tap AirPlay icon on your iPhone/iPad/iPod and select latest AirPlay2â€“enabled Smart TV
How Can I Display The Squad Leaderboard On Multiple TVs?
You can display the Squad leaderboard on multiple TVs using a HDMI Splitter which splits one HDMI input signal to multiple HDMI output signals identical to the input signal. The iPhone running Squad can connect to the splitter input using either digital AV adaptor or AppleTV via Airplay. Our team has successfully tested both input methods using the OREI 4K 1x4 HDMI Splitter with excellent results.
â€¢ OREI 4K 1x4 HDMI Splitter
What Is Heart Rate Training?
Heart Rate Training (HRT) is the method of tracking your heart rate to optimize your workout. Heart Rate (HR) is simply the number of times your heart beats per minute (bpm) as it pumps blood through your system. HR shares a direct, linear relationship with exercise intensity - the more intense the exercise, the higher the heart rate. This makes HR one of the best indicators of how hard your body is working during a workout. HR must increase to match the increased demand of the working muscles. As aerobic fitness develops, your muscles ability to pull oxygen out of the blood improves, and so your HR decreases at any given level of work output (exercise load). HR and physical characteristics such as body weight, age, and gender are used to estimate energy expenditure, exercise intensity, and aerobic fitness.
In general, a drop in exercise heart rate is a good indicator of improving fitness.
How Is Max Heart Rate Calculated?
Max Heart Rate (MHR) is defined as the highest number of beats per minute your heart can pump under maximum effort. So when you exercise at the highest possible intensity, your heart will reach MHR, the fastest rate it is capable of beating. MHR can be estimated from the commonly used formula 220 minus age. However this formula is not perfectly accurate, especially for people who have been fit for many years or for older people. You can accurately measure your true MHR by warming up properly and then performing a series of high-intensity intervals to maximum effort, such as hill-climbs (running/cycling) or inclined treadmill, while wearing a heart rate monitor. There is also a settings option to update automatically when peak heart rate exceeds current maximum in session. MHR is used primarily to calculate your heart rate training zones.
For safety reasons people aged over 35, overweight, poor physical condition, sedentary for several years, or have a family history of heart disease, should have their max heart rate clinically measured by a cardiologist or exercise physiologist.
How Is Energy Expenditure Calculated?
Energy expenditure (Cal/kJ) is estimated using an equation developed in a study published in the Journal of Sports Sciences in 2005 and funded by Polar Electro Oy. In this study, participants completed three steady-state exercises on either a treadmill or cycle ergometer at multiple exercise intensities. Heart rate and VO2 data were collected during each stage. The researchers demonstrated it is possible to estimate physical activity energy expenditure with good accuracy using heart rate, age, weight, and gender.
How Is Energy Afterburn Calculated?
The afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), occurs when your body continues to burn calories after you exercise to replenish oxygen stores in the muscles during recovery. Energy afterburn is predicted using an equation derived from a 2011 study published in Medicine and Science in Sports and Exercise. In this study, ten men performed a vigorous 45-minute workout on a stationary bike in a metabolic chamber. Total energy expenditure was compared to a controlled resting day. The vigorous 45-minute workout resulted in a significant elevation in post-exercise energy expenditure that persisted for 14-hours. The results demonstrated an additonal 37% post-exercise energy expenditure to the net energy expended during the 45-minute workout. Based on these results, Squad calculates 37% of the net energy expended above a vigorous training threshold of 70% maximal heart rate (aerobic) to produce a conservative value for afterburn.
How Is Training Score Calculated?
Training Score (or TRaining IMPulse, "TRIMP") is a measure of the cumulative exercise intensity from a single workout to quantify training load. Edwards' summated heart rate zones score method is used to calculate your training score. Training score is calculated as the product of the cumulated training duration (in minutes) for five heart rate zones multiplied by a coefficient relative to each zone (ie. 90-100%HRmax = 5; 80-90% = 4; 70-80% = 3; 60-70% = 2; 50-60% = 1; <50% = 0). The highest possible score would require training in your maximum zone (90-100%HRmax) for the full duration of the workout (ie. total session minutes multiplied by 5). The estimated change in training score from the first session is based on the angle of the trend line (best-fit) - upward indicates increasing training score, and downward is reducing. In general, higher training scores may produce better training-induced adaptions.
Higher training scores can be achieved with longer duration and/or more vigorous workouts.
What Is Recovery Heart Rate?
Recovery Heart Rate (RHR) is the speed at which your heart rate returns to normal after stopping exercise. In general, RHR will become faster as you become fitter. RHR can be measured as both time in seconds from maximum to recovery zones, and how many beats per minute heart rate drops during one-minute and two-minute rest periods. RHR is a good indicator of aerobic fitness, but should only be used as a guide.
How Is Recovery Time Calculated?
Recovery Time (RT) is the number of seconds it takes for heart rate to drop from red maximum zone (>90%max) to blue recovery zone (<60%max). When multiple RTs are measured in a session, the fastest RT is recorded for the session. RT is the metric used to track aerobic fitness (or heart health). The estimated change in aerobic fitness from the first session is based on the (inverse) angle of the recovery trend line (best-fit). Therefore, a downward trend line indicates RT getting faster (increasing fitness), and upward indicates RT getting slower (decreasing fitness).
RT measurements can be obtained through high-intensity training (HIT). For best measurements, once heart rate enters red maximum zone (>90%max) during a HIT interval, rest seated until heart rate falls to blue recovery zone (<60%max).
How Is Recovery Drop Calculated?
Recovery Drop (RD) is the number of beats per minute heart rate drops from peak to low heart rate after a one-minute and a two-minute rest period. In general, a recovery drop of 50-60 beats in one-minute is considered excellent, 25-30 beats is good, and less than 25 is poor. Track one-minute and two-minute recovery drops over several weeks to determine whether fitness level is improving. If fitness has not improved then consider making workouts more demanding.
RD is measured from peak to low heart rates in a session, over both one and two minute periods, regardless of training zones. This may make RD a better method than RT for measuring fitness when maximum training zones are unattainable.
How Is Recovery Rating Determined?
Squad determines recovery rating using fastest recovery time in a training session. Recovery times measured between heart rate zone thresholds provides higher level of precision than recovery drop. Recovery rating is based on the fastest recovery time from 90-60%max heart rate. A recovery time of less than one-minute is considered excellent, less than two-minutes is good, and more than two-minutes is poor.
How Is Recovery Trend Calculated?
Squad uses linear trend estimation (trendline) to determine the percentage change in recovery time between a start and end date (end-points). Since recovery time is a good indicator of aerobic fitness then the percentage change may also represent fitness trend. It's important to highlight the accuracy of percentage change will depend on how linear are the reference points (recovery times). In other words, more linear recovery times will produce a more accurate percentage change.
In general, you can increase accuracy by resting in the same way after each high-intensity interval. For example, resting seated (or standing, or lying flat) until heart rate falls to blue recovery zone.
How Are Session Titles Used?
Set custom titles to give all completed sessions the same title, such as your fitness club name. Select auto to give each completed session the time-of-day for title, such as "Monday Morning Workout". Time-of-day titles may be preferable when running activity continuously over 24-hours.
What Is The Difference Between "Player" And "Device" Limit?
Player limit is the maximum number of athletes tracked in the activity leaderboard. Note this is not the same as "device limit" of simultaneous Bluetooth connections your device can support. For example, iPhoneX and iPad Pro running iOS13 can support 12 simultaneous connections, while standard iPad and iPod Touch running iOS13 can only support 6. You can extend the maximum number of athletes on iPhone display to 24 by running Squad Hub app on 2nd iPhone. Both iPhones exchange athlete data via Bluetooth (short-range) or local WiFi network (long-range). Below are current display limits for devices running iOS13:
â€¢ Up to 6 players on iPad / iPod
â€¢ Up to 12 players on iPhone / iPad Pro
â€¢ Up to 24 players running Squad Hub on 2nd iPhone
Download Squad Hub FREE on the App Store.
How Is Heart Rate Displayed In Player Tile?
Display heart rate as beats-per-minute (BPM) or %maximum heart rate (%) in player tiles. Low battery and lost signal indicators may also be shown. Low battery is shown when heart rate sensor power level drops below 25%. Lost signal and timeout countdown (optional) is shown when Bluetooth heart rate sensor moves out of range or is deactivated. Long-press player tile to display dynamic scorecard results, including option to disconnect heart rate monitor and discard session data.
How Is Performance Data Displayed In Player Tile?
Display up to three performance metrics in bottom left, center, and right of player tiles. Performance metrics include current/%max/high/low/avg heart rate (bpm), energy expenditure (cal/kj), training score (points), session time, time-in-zone, or recovery time.
How Can Clients Sync At-Home Training Sessions?
Squad supports remote session syncing through Email, iMessage, and Airplay (via Bluetooth). Clients can download and run the Squad app which is free for single-athlete tracking (requires iPhone/iPad/iPod running iOS13 or above). Ask them to create their own profile to match the one on your own iPhone, including identical nickname which is required to identify their shared session files. After recording at-home training sessions, they can simply left-swipe â†’ more or tap the share session button, and select Email, iMessage, or Airdrop (via Bluetooth) from the options list. Session data is compressed at 8Kb/hour (approx) and nickname is the only personal data used to identify the sender.
To import the session data simply tap the Email or Airdrop attachment â†’ "Copy to Squad". iMessage is slightly more complicated and requires tapping the top-screen (hidden menu) â†’ info-button â†’ attachment â†’ share-button â†’ "Copy to Squad". Note only session files with matching nicknames will be accepted.
How Are Workout Reports Sent To Athletes?
Workout reports can be sent automatically after each athlete has ended their training session (ie. disconnected heart sensor) or when the stop button has been pressed. Reports will only be sent to athletes with a valid email address, elapsed time >1-minute, and iPhone display on. Reports can also be sent manually from the profiles screen.
How Much Mobile Data Do Workout Reports Require?
Raw results data from each training session is transmitted from your iPhone over cellular/wifi to the Sendgrid email service. Sendgrid formats this data into a workout report and then sends this via email to your recipient. As a guide, the raw data size from a single 1-hour workout being sent from your iPhone is around 4Kb. Therefore, the total data size sent from your iPhone after training a group of 10 people would be around 40Kb, and so on. You may need to consider your data requirements when relying on a cellular network to deliver workout reports (ie. for outdoor bootcamps). Alternatively, disable automatic delivery from the Activity screen and wait until you're in a WiFi zone to manually send workout reports.
Why Are Some Members Not Receiving Workout Reports?
Squad utilises the Sendgrid email service for reliable and trusted automated delivery of workout reports. However, due to the high volume of emails delivered by this service, it's still possible some recipient email servers will incorrectly flag messages as spam. This could lead to some of your members missing out on their important workout reports.
Please advise affected members to first check their Junk folders. Also, some members may be able to configure their email client to allow messages sent from squadheartrate.com. Alternatively you might ask them to provide an alternate address from a common email service, such as gmail.
How Do I Pair Heart Rate Sensors?
Bluetooth heart rate sensors can be paired/unpaired either by swiping-left on the main profile screen or by tapping the "+" button on the add/edit profile screen. To pair you must first activate the sensor (ie. wear strap/band or hold finger across snap connectors), and then bring it close to your iPhone until you hear a confirmation beep (like Apple Pay). Sensors with unique identifier names (ie. Polar H7 4C47911A) will be prefixed with a cloud icon. The cloud icon indicates this sensor can also be found on the activity screen of other devices on the same iCloud account. Sensors with non-unique identifier names can only be found on the activity screen of the iPhone it was originally paired to.
Why Are Some Athletes Not Appearing In The Activity Screen?
First ensure heart rate monitors have been correctly fitted and are powered-on. Chest straps may require moistening the electrodes to make good contact with the skin. Also check that Bluetooth is enabled in system settings on your iPhone, and if it is - try toggling Bluetooth off and on. Shutdown any other apps running in the background that may be using Bluetooth. Finally, try restarting your iPhone to force the closure of all apps that may be hogging Bluetooth connections. For further assistance please email us at email@example.com and include as much detail as possible.
Which Bluetooth Heart Rate Sensors Are iCloud Compatible?
Below is the current list of heart rate sensors which can be found by all devices on the same iCloud account.
Please contact us if your heart rate sensors have unique identifier names (ie. serial number prefix) that can be added to this list.
Why can't I connect to Squad on iPhone?
Possible reasons for not connecting to Squad on iPhone includes:
1. Apple Watch has not been registered
2. Apple Watch is out of Bluetooth signal range
3. Player leaderboard is full
How can I reconnect to Squad on iPhone?
If you moved beyond iPhone Bluetooth signal range, move closer until automatically reconnected. If player leaderboard is full then activity needs to be restarted on both Apple Watch and iPhone.
Why is my performance data (ie. %max, cals) on Apple Watch different to Squad on iPhone?
Performance data is calculated using heart rate and your profile (weight, gender, age, max heart rate). Update your profile on Apple Watch to match Squad on iPhone (or vice-versa).
How Does iCloud Syncing Work?
Squad will automatically sync profile and session data to your iCloud account (when enabled). iCloud syncing allows Squad to run and share data on multiple devices on the same iCloud account. iCloud syncing will also automatically restore your profile and session data when you replace your iPhone or accidentally delete Squad app from your iPhone. However, you can't transfer your profile and session data to another device on a different iCloud account.
How Does iCloud Backup Work?
When iCloud Backup is enabled on your iPhone, Squad data including profiles and session data will be automatically backed-up periodically. However, iCloud Backup does not offer single-app data restore - you can only restore the entire contents of your iPhone to a new/erased device.
How Does Squad Backup Work?
Squad Backup was designed to give users the option to back up valuable profile and session data without iCloud. Squad backup files can be created on-demand and managed through the Files app on your iPhone. This lets you safely store your backup files on your computer or another device on a different iCloud account.
How Do I Create A Squad Backup File?
You can create a Squad Backup File on your iPhone using app settings > Backup Now. You can manage this file through the Files app, or by connecting your iPhone to your computer. You should always move this file from the Squad app folder to a new folder or your computer to keep this backup safe, because accidentally removing the Squad app will also delete its application folder where your backup files are saved.
How Can I Copy Backup Files To Another Device Or My Computer?
You can copy backup files to another iPhone or your computer using the Files app on your iPhone. The Files App (by Apple) can be downloaded free from the App Store. Backup files can easily be shared via email or airdrop using the Files App. For example, launch the Files app > Squad folder > backup file > share button > email.
How Do I Restore A Backup File To My iPhone?
You can restore your profiles and session data from a backup file in Squad settings > Restore From Backup > your backup folder > your backup file. Depending on where you copied your backup file to, the backup folder may be found on your iPhone or iCloud Drive. For example, upon receiving a backup file in mail, open the Mail app > select backup file > Save To Files > On Your iPhone or iCloud Drive > Save.
Can I Merge My Backup File With Existing Squad Data?
No. Backup files can only be restored when there is no profiles and session data already on your iPhone and in iCloud. Deleting Squad from you iPhone will not remove profiles and session data stored in iCloud. To erase all profiles and session data in iCloud open device settings > your Apple ID > iCloud > Manage Storage > Squad > Delete Data.
Why Is My Session Data Not Appearing On Second iPhone?
First, make sure your second iPhone is logged into the same iCloud account. Next make sure you're running the latest version of Squad on your second iPhone. Sometimes iCloud sync can stall and require manual refresh. One method we found to force iCloud sync is by removing Squad from your second iPhone, then download and re-launch the latest version on the App Store.
How Much Device Storage Space Does Squad Data Use?
Squad V2.0 and above utilises <80KB per 1-hour session (approx). In general, a small gym tracking 100-sessions/day over 365-days/year would utilities <3GB of iPhone/iPad storage space (ie. 80KB x 100-sessions x 365-days = 2.92GB).
How Much iCloud Storage Space Does Squad Data Use?
Squad V2.0 and above utilises the equivalent iCloud storage space as the above device storage space. In other words, you may eventually run into trouble if your device is tracking hundreds of sessions per day, while subscribed to the free 5GB iCloud plan. Since iCloud is likely being utilised by many other apps on your device, then we strongly recommend upgrading your iCloud subscription to a paid plan when tracking multiple sessions per day in a commercial setting.
How Can I Remove All Squad Data Stored In iCloud?
To remove all profile and session data stored in iCloud open iPhone settings > your Apple ID > iCloud > Manage Storage > Squad > Delete Data. If for some reason you cannot remove iCloud data using your iPhone, you can also use your Mac computer to delete app data. Open System Preferences > Apple ID > iCloud > Squad > Delete All Files.
How Do Subscriptions Work?
Squad can be downloaded free from the App Store and includes all features except multiple heart rate tracking. Squad FREE can track one heart rate monitor only, while a Squad CLUB subscription can track up to 12 heart rate monitors on one iPhone. You can trial all features, test Bluetooth heart monitors, and determine whether Squad is right for your fitness business before paying for a subscription.
Can I Run Squad Club On Multiple iPhones With One Subscription?
Yes. One subscription can be used to run Squad on multiple devices on the same iCloud account. Simply download and run Squad free onto your 2nd (or more) device, and select settings > Membership > Restore Previous Purchase.
How Do I Cancel My Subscription?
Squad subscriptions can be cancelled in iPhone/iPad Settings > your Apple ID > Subscriptions > Squad. Subscriptions will automatically renew (at selected duration) unless cancelled at least 24-hours before the end of the current period.