Table 6 Exercise strain categories with examples of exercises and quantifications

From: Dose-response relationship between evening exercise and sleep

Strain

SHRZS range

No. (%)

Exercise examples

Intensity and duration example

Light

<116

834,363 (46.5%)

Brisk walk; slow jog

30 min at 65% (zone 2) of HRmax

Moderate

116 to 214

643,045 (35.8%)

Gym class; 5-mile run

45 min at 85% (zone 4) of HRmax

High

214 to 461

274,459 (15.3%)

Hockey training; 10-mile run

90 min at 85% (zone 4) of HRmax

Maximal

> 461

43,437 (2.4%)

Hockey match; half marathon

120 min at 85% (zone 4) of HRmax

  1. Summated-heart-rate-zone-score (SHRZS) ranges for each category of exercise strain. Intensity and duration examples represent just one of many possible quantifications of exercise strain for each group, e.g., moderate strain could also be achieved from 90 min at 65% (zone 2) of HRmax. No. (%) represents the number of exercises in each strain group and percentage of total exercises logged by all participants. Note the exercise strain calculated in this study using SHRZS is different from the WHOOP Strain Score provided on the consumer smartphone app.
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