Graphic for cardio load target

[Consul]

Can someone explain the graphic for "your past 7 days training". A line with 6 blocks of colour and a dot which presumably represents your activity or fitness. What do the colours represent?

[LZeeW]

Hi @Consul.  This is Google's explanation:

The black dot is you.

[Consul]

Thank you . I gathered that. But what the position mean?


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[RiekoC]

Hello @Consul 

If you are asking about the position of the black dot, that represents where you are for Cardio load based on your last 7 days of activity and your fitness goal. 

For example, I have my Cardio Load fitness goal set to Maintain. I'll look at where my dot is on the line graph. If it's in the Maintain region, then I'm doing good. If it's in the Over-training, then I need to take it easy to get my dot back into the Maintain region. Same for Under-training. 

I pay more attention to where my dot is on the line graph than always trying to meet the suggested Cardio Target Load range. 

Please let us know if this answered your question. 

[Consul]

Thanks. I understand now. Fitbit could still explain it, rather than rely on the graphics and text which are by no means obvious.

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[RiekoC]

Hello @Consul 

Thanks for letting us know that you have a better understanding. 

You might not be aware that there's a whole library of Fitbit help pages. For example, this help page (<-- click) has more information on Cardio Load and Cardio Target Load. Although I'm not sure that it would have helped you understand the line graph and the dot, you've got a good starting resource for your questions. 

And, if you don't understand the information on the help pages, we're here to share our experiences & knowledge. 

[FitCharlotte]

Hi @RiekoC 

Any chance you can expand on your comment about Cardio Target Load range because I find mine to often be inconsistent with fitbit's description of how it is calculated. I have read all the help articles I can find.

Today's graph has my black dot in the light green region. My goal is Maintain. Last week's average was 28, yesterday was 38, today's daily readiness is 67 (high). Am I in the light green region because I have zero so far for today? I think I should be in the maintain region at the beginning of today.

I get cardio load daily, or at least 5 day's per week.

The cardio target on my dashboard tells me to aim for between 52 and 69 cardio load today to get back on track to maintain. My monthly average for both Dec and Jan is 31 which is where I aim to be. I can look at my data and see that I am okay to maintain the level I want, and I find fitbit's messaging misleading and discouraging. If I follow the recommendation for today my average will be too high. It seems like I am being encouraged to improve fitness by increasing my cardio loads when it isn't necessary or healthy for me. Thanks for any insight you might offer.

[YachatsMike · Accepted solution]

I THINK the graphic is a display of Acute to Chronic Work Ratio (ACWR).  

Acute Work is your average daily Cardio Load for the last 7 days.  It's a measure to determine if you are over-training and raising your potential for injury.

Chronic Work is your average daily Cardio Load for the previous 28 days.

ACWR is calculated by dividing your Acute score by your Chronic score.

The ratio is interpreted by these guidelines.

0.8 - 1.3 is the sweet spot.  You should keep your exercise intensity in this range.

>1.5 is the danger zone.  The potential for injury is significantly higher.

<0.8 is under-training and you may lose fitness.

There are 6 zones on the graphic.  The center is ACWR of 1.  The middle two bars are the sweet spot. The next two bars are indeterminate zones where could potentially be over or under training.  The outer bars are in the over and under training ranges.  The dot is your current ACWR.

[FitCharlotte]

Thank you @YachatsMike 

I calculated the ACWR ratio with my data and now I can understand what is happening. Thanks for the clarity!

[RiekoC]

Hello @FitCharlotte 

I'm so glad that @YachatsMike responded. This person has the best understanding of Fitbit's Cardio Load that I've seen so far. Thanks for your great response, @YachatsMike .

You might also be interested in this thread (<-- click), which talks about the upcoming changes to Cardio Load. I'm using the Public Preview version and really like how the Cardio Load target changed from a daily goal to a weekly goal. It makes a lot more sense to me. 

[FitCharlotte]

@RiekoC 

Thank you for the thread about changes to Cardio Load! Looks like it will be an improvement. I've had a weekly average Sun - Sat goal in my mind and that wasn't working with the way current cardio targets are presented. I was prepared to shift my mindset based on the ACWR method, but I don't currently have a strict daily consistency to my cardio load. Now maybe I can keep what works for me!

[YachatsMike]

I think the new version will do what I plan on doing in a spreadsheet.

1. Every Sunday (or Monday) I will calculate a new Chronic Workload. (Previous 28-day average daily workload.  I include both workout days and rest days.)

2.  I will chose a the ACWR that I want to hit. It will be around 1 or a little higher if I'm trying to improve.

3. I will multiply my new Chronic Workload by my ACWR target to get my Acute Workload target for the week.

4.  I will accumulate my daily Cardio Loads over the next week to stay on track to hit my Acute target.   I usually do 5 workouts a week so I will set daily target goals to reach the Acute goal in 5 sessions.

5.  I will pay attention to Fitbit warnings about over-training and Under-training and adjust accordingly.