Squad Heart Rate
Squad Heart Rate is the ultimate fitness tracker for group training. Squad gives fitness trainers and coaches the capability to monitor one or more BluetoothÂ® heart rate sensors on their iPhone. Squad can be used to monitor training intensity, track aerobic fitness, and share workout data. Squad features real-time heart rate monitoring on external display to gamify workouts, recovery time tracking to predict fitness trends, and heart rate sensor management to support device sharing between training classes. Squad lets you label heart rate sensors and simply switch users between sessions to reduce costs, share workout results via email to track progress, monitor recovery times and fatigue levels to reduce injury risk.
Keep your eyes on players with option for training zone voice updates through headphones. For example:
"Lucy maximum. Jane anaerobic. Dave, Kate, Nick aerobic."
"Lucy, Jane, Nick anaerobic. Kate endurance."
"Jane, Nick anaerobic. Lucy, Kate aerobic. Dave recovery."
All versions include:
- Real-time heart rate monitoring (requires BluetoothÂ® heart rate monitor)
- Measure calories, training scores, and recovery times
- Monitor training intensity and training zones
- Save heart rate data and review historical results
- Analyse heart rate data and training zone time charts
- Track training scores (Trimp) and aerobic fitness
- Simple sensor setup using tap-and-pair action
- Supports sensor sharing using tag numbering system
- Supports all BluetoothÂ® heart rate monitors compatible with iPhone
- Session mirroring on HDMI-equipped TV, display, or projector via Lightning Adaptor, or Apple TV via Airplay
Squad FREE lets you connect ONE BluetoothÂ® heart rate monitor per session:
- Includes COACH 7 days trial (from first app launch) to test with MULTIPLE heart rate monitors, get training zone voice updates, and share workout results before paying to upgrade
Squad COACH (in-app purchase) lets you connect MULTIPLE BluetoothÂ® heart rate monitors per session:
- Share results via email including workout summaries, session leaderboards, and aerobic fitness trends
- Option for custom logo in emails headers and on session display
- Option for training zone voice updates during session
- Supports up to 10 sensors for synchronous heart data sampling every second
- Supports over 10 sensors for asynchronous heart data sampling >1 seconds (longer sampling rate as more sensors are added)
Email workout summary to each client showing heart rate profile, training zone breakdown, and calories burned.
Email session leaderboard to every team member showing performance averages and player ranking.
Email fitness report to each client showing estimated change in fitness, recovery heart rate profile, and progressive training effort.
|Tile color corresponds to current heart rate training zone. Heart rate training zones are defined as a percentage of maximum heart rate (%max). The five most common training zones are:|
• Maximum 90-100%max (dark red)
• Hard: 80-90%max (light red)
• Moderate: 70-80%max (orange)
• Light: 60-70%max (yellow)
• Very Light: 50-60%max (green)
Heart rates below 50%max (blue) are represented as non-training or rested state.
|Training effort is heart rate as fraction(%) of maximum heart rate (ie. %maxHR). Heart rate shares a direct, linear relationship with exercise intensity - the more intense the exercise, the higher the heart rate. Maximum heart rate varies depending on several factors including age, gender, and fitness level. This makes percent maximum a good measure for comparing relative training effort in a group of people.|
|Energy expenditure is the amount of calories burned during an exercise session. Choose energy expenditure as Calories or Kilojoules in Settings.|
|Nickname identifies each player in the leaderboard. Nickname defaults to first name and must be unique.|
|Recovery Heart Rate (RHR) is the speed at which your heart rate returns to normal after stopping exercise. Recovery Time (RT) is the number of seconds it takes for heart rate to drop from red anaerobic zone (80-90% HRmax) to green recovery zone (50-60% HRmax). People whose heart rate recovery time is long are at a higher risk of death than people with shorter recovery times regardless of physical condition or other risk factors (New England Journal of Medicine). RT is the metric used to track aerobic fitness (or heart health). In general, RT decreases as your aerobic fitness improves. The dashed trend line drawn through your shortest RT result from each workout is used to approximate how much aerobic fitness has improved or declined over time (fitness trend).|
|Training Score (or TRaining IMPulse, "TRIMP") is a measure of the cumulative exercise intensity from a single workout. 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:|
• 90-100%max → 5
• 80-90%max → 4
• 70-80%max → 3
• 60-70%max → 2
• 50-60%max → 1
The highest possible score attainable requires training in your maximum zone (90-100% HRmax) for the full duration of the workout (ie. total training minutes multiplied by 5).
Mirror to HDMI-equipped TV, display, or projector via Lightning Adaptor, or Apple TV via Airplay.
Powering Fitness Classes, Everywhere
“Your app is incredibly good value... Well done on building such a great fitness app that really meets the needs of small group training!”
Damian Simpson - Head Coach
HitRate Boxing, New Zealand
“I have been looking around for an App like this for the past 3 years. I know they're a lot around... but they're all just way too expensive for a boutique gym like mine especially from where I come from. Thanks again for coming out with this!”
Cheyenne Tan - Head Coach
X45 Fitness, Malaysia
“We are delighted with Squad. There are already more than 200 workouts with the app always constantly updated and improved. All my clients are more motivated in training. Group classes with Squad have been the best decision. They are now achieving their goals.”
Francisco Fraile - Head Coach
“Without this application, I would still be stuck trying to figure out a way of monitoring multiple clients in an exercise environment whether indoors or out.”
Brendan Junge - Head Exercise Scientist
In Motion Fitness, QLD, Australia
Frequently Asked Questions
- What is Heart Rate Training (HRT)?
- 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). Chart colors correspond to the training zone level your HR was in.
- What is Max Heart Rate?
- 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. MHR is used primarily to calculate your heart rate training zones.
- What are Training Zones?
- Heart rate training zones are defined as a percentage of your maximum heart rate (%max). The five most common training zones are:
Maximum (VO2max): 90-100%max
Hard (Anaerobic): 80-90%max
Moderate (Aerobic): 70-80%max
Light (Endurance): 60-70%max
Very Light (Recovery): 50-60%max
Each training zone corresponds to a different training intensity and training benefit. For example, walking or cycling at very low intensity in your Very Light zone (50-60%) can help to boost recovery. While short sprint intervals at high intensity in your Maximum zone (90-100%) can help to increase anaerobic/lactate threshold and improve peak performance.
- What is Training Mode?
- Training Mode describes the "mode" of a workout which represents the training zone with the longest duration. For example, if 1min is spent training in endurance zone, 5mins in aerobic, and 3mins in anaerobic, then training mode is simply aerobic.
- How is aerobic training level determined?
- The effectiveness of any fitness program is only as good as its measurable results. Aerobic training level is based simply on the average training effort for all workouts:
Elite: >80% of HRmax
- What is Recovery Time and how does it relate to aerobic fitness?
- Recovery Heart Rate (RHR) is the speed at which your heart rate returns to normal after stopping exercise. Recovery Time (RT) is the number of seconds it takes for heart rate to drop from red anaerobic zone (80-90% HRmax) to green recovery zone (50-60% HRmax). People whose heart rate recovery time is long are at a higher risk of death than people with shorter recovery times regardless of physical condition or other risk factors (New England Journal of Medicine). RT is the metric used to track aerobic fitness (or heart health). In general, aerobic fitness improves as recovery times get shorter. Fitness trend is represented by the dashed trend line drawn through your shortest RT result from each workout. The gradient from this trend line is used to estimate how much aerobic fitness has changed over time - downward indicates RT is getting shorter (fitness improving) and upward indicates RT is getting longer (fitness decreasing).
- What does Training Score mean and how is it calculated?
- Training Score (or TRaining IMPulse, "TRIMP") is a measure of the cumulative exercise intensity from a single workout. 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. 50-60%max = 1; 60-70%max = 2; 70-80%max = 3; 80-90%max = 4; 90-100%max = 5). The highest possible score attainable requires training in your maximum zone (90-100% HRmax) for the full duration of the workout (ie. total training minutes multiplied by 5). Chart colors represent the training mode for each workout. In general, higher training scores may also produce better training-induced adaptions.
- What is Energy Afterburn and how is it predicted?
- There is a direct correlation between workout intensity and the amount of calories burned during an exercise session - and long after. Afterburn effect (or Excess Post-exercise Oxygen Consumption, "EPOC") occurs when your body continues to burn calories after exercise to replenish oxygen stores in the muscles for up to 48 hours during recovery. Researchers from Appalachian State University demonstrated the Afterburn effect when workout intensity exceeded 70% max heart rate. Squad uses an algorithm derived from this study to predict energy Afterburn.
- What does Predicted Energy Accuracy mean?
- During moderate physical activity in the range 50-80% max heart rate (approx), there is a linear relationship between heart rate and oxygen consumption. This linear relationship is a good predictor of energy expenditure (calorie burn). Total time spent training in this heart rate range can be used to determine the accuracy of predicted energy expenditure.
- How far away from the iPhone can players be training?
- Although the Bluetooth 4 specification states 10m range, you should achieve distances of up to 30m indoors. These results are based on our own partner fitness club trials. To maximise signal strength we recommend using premium Bluetooth heart rate sensors, keeping the iPhone/iPad in a vertical stand, maintaining direct line-of-sight to sensors, and avoid carrying iPhone in armband case or pocket.
- How many Bluetooth heart rate sensors can COACH version connect per session?
- iPhone's running iOS12 or higher can easily support up to 10 simultaneous Bluetooth connections and sample heart data every second. In addition, Squad COACH utilizes a multiplex algorithm allowing it to track 11+ sensors, with some reduction in heart data sampling rate. No extra hardware required! This multiplex method efficiently cycles through sensor connections as they're added beyond the iOS limit.
- Can sessions be displayed on a big screen TV?
- Yes. Connect your HDMI-equipped TV, display, or projector via Lightning Adaptor, or Apple TV via Airplay. Start a new activity and player heart rates will be mirrored to your connected display. You can also rotate your device to landscape for 16:9 widescreen viewing. Visit the Apple support page to learn more about connecting your iPhone, iPad, or iPod touch to an external display. As a guide, Lightning Adaptor on the US Apple Store was recently priced at US$49.
- How do I register a new heart rate sensor?
- Sensors can be registered using a simple tap-and-pair motion. Select the Sensor tab, press the Start Scanning button, and hold active sensor near your iPhone. Chest strap style sensors can be activated either by wearing the chest strap or by placing a finger across both snap connectors.
- What are device Tag Numbers and how are they used?
- When registering a new sensor device, a unique Tag Number is automatically generated and assigned to the device. Pairing can be achieved simply by selecting a sensor from the Tag Number list (in profile setup), or selecting a player from the nickname list (in device setup). Our innovative tag numbering system offers fast and easy sensor-player pairing, so you can loan your valuable heart rate sensors to clients and members who don't already own one.
- How can I transfer Squad data from one iPhone/iPad to another?
- Squad app does not currently support data syncing across multiple iDevices. The only way you can transfer data is by restoring from a backup. Users can backup their primary iDevice running Squad using either iTunes or iCloud. Then, on your second (new) iDevice, simply choose "Restore from backup" during the initial setup, and select the latest backup available to you. Unfortunately, this also means bringing over all apps, photos, messages, settings, etc from your primary iDevice (Lewis Painter, Macworld).