Getting a measure of My Zones

Unlike many sports, free weight areas, running apps or even classes, Duel and Myzone does't measure fitness level, we measure effort!

Don't get us wrong, excelling and being the best at any activity is rewarding, inspiring and pushes the human potential, however, for the 98% of the population who must move their body for weight management, fight disease, prevent the body getting stiff, and generally feel alive, the fitness quest must feel inclusive.

By rewarding points for the amount of energy we put in to exercise, this creates an even playing field and means everyone can feel like a winner.

Everyone can control the effort they exert, and it is the control of that factor that makes Myzone so fun and engaging.

Myzone works on five colour zones. Each of these zones represent a percentage of your maximum heart rate (MHR). This MHR is calculated specifically to you when you start training with Myzone. When you are observed maintaining a higher heart rate than your current max heart rate, the system will update your max heart rate automatically. You will receive a notification from Myzone when this happens. This continually ensures that Myzone is set to you specifically.

Each zone has Myzone Effort Points (MEPs) associated with the effort you put in to exercise.


Everyone's goal is different, the aim is not to always get to the red!

For example if you have a muscle building goal, you are likely to spend the vast majority of your time in blue, and potentially, green zones.

If you enjoy stretching and Yoga or currently undergoing some rehabilitation, The grey/blue zone may be where you earn your points.

The goal and training approach should always precede our passion to achieve a particular zone. Set your monthly points target in relation to this.

As part of Duel, you can be placed in one of 3 leagues (currently). Elite (>3000 points), Premiership (>2000 points), or Championship (

Below is a great guide for you to set your expectation against the type of goal and training that you do;


Heart rate - 50-59% max heart rate

Points per minute - 1

Level of perceived exertion = 5 out of 10 (10 being the hardest you could push yourself). You can still very easily talk.

Types of exercise - Brisk walk / Hatha or restorative Yoga styles/ isolated static stretching / slow mobility like Thai chi


Heart rate - 60-69% max heart rate

Points per minute - 2

Level of perceived exertion = 6 out of 10 (10 being the hardest you could push yourself). You start to feel mildly breathless but still comfortably hold a conversation.

Types of exercise - Power walking / light jog / Vinyasa Yoga styles / dynamic stretching / lifting weights focusing on smaller muscles (eg bicep) / low cadence cycle


Heart rate - 70-79% max heart rate

Points per minute - 3

Level of perceived exertion = 7 out of 10. Breathless. You can still talk, however, you will limit it to short sentence's.

Types of exercise - Comfortable jog / cycle at medium power output / lifting weights focusing on larger muscle groups (eg heavy squats) / social racquet sports / skiing

(note - many people feel you can't earn points lifting weights. Large whole body movements with a challenging weight will definitely get you some green spikes. Try 3-4 sets of heavy deadlifts and you'll see what we mean :) )


Heart rate - 80-89% max heart rate

Points per minute - 4

Level of perceived exertion = 8 out of 10. Very breathless. Talking should now be a challenge. Holding a conversation shouldn't be an option.

Types of exercise - fast paced or uphill jog / cycle at high power output / power based / fast exercises (eg. burpees or explosive jumps) / amateur boxing / competitive racquet sports.


Heart rate - 90+% max heart rate

Points per minute - 4

Level of perceived exertion = 9 out of 10. Getting air in to your lungs is your only concern in life :). You'll only be able to maintain this for 10-30 secs at a time.

Types of exercise - all out sprints (100-400m pace) / impact boxing / Power based exercises using weights (eg heavy kettlebell swings, olympic snatch) / Tour de France style hills

(note - many won't achieve the red zones unless performing extreme power based activities, especially if they are conditioned and have a long training history)

This is a good general guide but differences can exist dependent on the individual.

Those new to exercise will often achieve the higher zones quicker due to the lack of conditioning and lower ability for the heart to pump blood to the exerted muscles quiet as efficiently. (this is why we train though right??? - To improve this)

Those who are conditioned may find it slightly slower to reach the yellow/red zones due to the increased hypertrophy of the heart making each heart pump more efficient and heart rate decreasing at a faster rate.

Both of these points, however, doesn't mean one is easier than the other. The effort and perceived exertion (described above) would be the same when both in the red zone).

A common misconception is that 2 people performing the same activity should both be in the same heart rate zone. For example 2 people jogging at 10km/hr may well be in completely different zones depending on their running conditioning. The conditioned person would need to increase their pace to achieve the same zone as the less conditioned.

How is the heart rate calculated?

Myzone uses a formula accredited by the ACSM (American College of Sports Medicine) to automatically establish your max HR based on your age: MaX HR = 207 - (0.7 x age). This is based on population norms. If you are able to push your maximum HR past this limit, MYZONE will automatically adjust to this new limit.

If for any reason you feel that you are exercising and feel that your physical exertion (as described above) is not matching the zone shown, please feel comfortable in reaching out to us to discuss @

Our top tip

The heart is a muscle and can be warmed up and stressed like any other muscle.

We all know the feeling (or even pain) when running too quickly without mobilising our muscles first.

Similarly, once the heart rate has been 'warmed up' and increased, it is very responsive. To the point whereby once it has been elevated, it will achieve that level of elevation far quicker than if starting from scratch. It will even reach a higher rate completing strength based exercises once it has been elevated, doing say cardio based activity.

Therefore, our top tip for achieving more points when doing strength exercises?? Go and complete a cardio based warm up before your strength session, whereby you hit the green/yellow zones first. You just watch the HR elevation and zone when doing your strength moves now. You're welcome Ha ha :)

We trust this blog helps explain the zones clearly and offers some answers you may have been pondering.

As always, reach out to us anytime should you have any questions.

The Duel Team


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