The Cardio Load calculation, previously only on on the Pixel Watch 3, has now rolled out to all recent Fitbit models (and the other Pixel Watches) without a Fitbit Premium subscription. So what is it, and what exactly does it mean to hit your target? I’ll explain.
So, for example, on a day that you go for a five-mile run at an easy pace, you’ll have a higher cardio load in their Fitbit app than a day you ran three miles at an easy pace. If you run three miles at a more intense pace—say you race a 5K—your cardio load will be somewhere in between.
A track workout that had me alternating between moderate and peak heart rate zones for an hour (total five miles) had a cardio load of 117.
A 53-minute gym workout, which included a mix of heavy lifts and lighter continuous work, clocked in at a cardio load of 63.
What is your target cardio load?
The fitbit app automatically calculates a target cardio load based on what you’re used to doing. You can choose whether you want to improve your fitness (in which case it will nudge you to crank your load up a little higher each week) or maintain your current fitness. You’ll find this setting when you look at your cardio load. Just tap on “fitness target” near the bottom.
I haven’t logged enough activities lately to get a more detailed score, and I’ll update you guys when I get the full experience.
Which devices have cardio load?
Pixel Watches 1, 2, and 3
Fitbit Versa 2, 3, and 4
FItbit Luxe
Fitbit Inspire 2 and 3
Fitbit Charge 6 $118.50 at Walmart $159.95 Save $41.45 Get Deal Get Deal $118.50 at Walmart $159.95 Save $41.45Other apps and platforms have their own versions of cardio load. For example, some Garmin devices measure a Training Load (along with acute/chronic load, and load focus), but it's calculated and displayed a bit differently from Fitbit's. This article is just discussing the Fitbit/Pixel version.
What is the difference between cardio load and active zone minutes?
The purpose of active zone minutes is to figure out whether you’re meeting some basic exercise targets for health. Active zone minutes match the U.S. Physical Activity Guidelines, which recommend that we all get 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. In other words, it’s a count of minutes, with vigorous exercise (like running) counting double. This is why your 30-minute workout might count for 45 zone minutes, if 15 of those minutes were moderate and 15 were vigorous (15 x 2=30).
Cardio load, meanwhile, is a metric more often used by athletes to make sure their exercise effort is within the optimal range to improve or maintain their fitness. Fitbit uses a modified version of the TRIMP algorithm, which basically multiplies your heart rate times the number of minutes you were at that heart rate. If your heart rate is below a certain level, it doesn’t get counted, which is why my hair-brushing sessions didn’t count for any cardio load.
With cardio load, you aren’t just looking to beat a minimum to give yourself a passing grade. You’re trying to stay within a specific window, which is defined by the amount of exercise you’re used to doing. If you do a little more exercise every week, you can stay within your target range while pushing up the boundaries of that target range. That’s how you get fitter. On the other hand, if you’re doing a lot more or a lot less exercise this week than your body is used to, you could end up losing some fitness (if you’re doing less) or making yourself more fatigued than usual (if you’re doing more). Depending on where you are in your training, these aren’t necessarily a bad thing. But with a cardio target to compare your load to, at least you know where you stand.
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