Imagine you and a friend (let's call him Steve) set out to go on a run together. Steve is pretty out of shape, so you already know you're going to blow this thing out of the ballpark. About five minutes in Steve is huffing and puffing, and there you are just cruising next to him feeling pretty dang good about yourself. You may even be thinking: 'Wow, I am just in such great shape. Go me.' But woah there! Take a step back and think about the workout.
Steve is obviously working harder- his heart is beating faster, his lungs are working harder, he's burning more calories, he's putting in the most effort. And what about you? You're hardly trying at all. So isn't Steve getting the better workout?
At PK that's what we like to do....put slackers in their place, and give credit where it's due. Wherever you're at- any level, any activity- when you use PK Fitness, you're entering a level playing field, where it's all about the effort you're putting in. And we like effort, because it keeps everyone honest!
Rather than scoring your workout based on how fast, how far, how strong; PK characterizes workouts using a PK score. Where the P factor, is your average effort (ranges on a scale of 0 to 100 based on your Max HR, and other personalized biometric factors), and the K factor is the duration of the workout in minutes.
PK Fitness builds a customized effort model that is unique to each user and gets smart to you with each workout logged. The result is that you will receive accurate insight into your workouts, that is personalized just for you. There's a lot of good stuff on PK; read on to find out 7 ways to maximize your workout insight from PK Fitness.
#1) Real Time Effort
Throughout your workout you will see your real time effort within the big circle in the middle of the screen. This person is working out at a real time effort of 83! During your workout, check your screen to see your real time effort- use these checks to give yourself a push and keep yourself accountable!
#2) Your PK Score
Your PK score gives your average effort over time. It is displayed in the lower middle of your screen. As you can see this person is working out at an average effort of 73, for a total of 8 minutes and 41 seconds. The average effort number is great because it gives you a good idea of the total work you're putting in. If you're slacking off for half of the workout, it'll bring your average effort down.
The total time is a good indicator of progress. For example, if you do the same run multiple times, compare average efforts and total times of the workouts. If you end up completing the run in less time, or with a lower average effort than before that's an indicator you're getting in better shape!
#3) Zones Graph
The Zones Graph (to the right) can be a great indicator of how much time you're spending in each of the effort zones. For example, if you're completing the same workout in the same amount of time, but with less time spent in the higher effort zones than last time- that's a good indicator that you're getting in better shape, but also that it's time to kick that workout up a notch!
4) Effort Graph
The effort graph (to the right) is great for looking at peaks in effort. Click on this graph and slide left to right to see your PK score at any point in time throughout your workout. Seeing when throughout your workout you worked out the hardest, and what your highest peaks in effort. Maybe if the last time you completed the workout your effort peaks were higher, it's time to amp up that workout.
The map is one of my favorite insights into a workout. If you go on a hike, bike ride, run, anything that involves some moving around, it's interesting to look at the map, and see where you went up a hill, or your effort on a particular street. Click on the map, and scroll through to see your effort at each point in time on the map.
#6) Other Metrics
The other metrics offer some great insight. Calories, duration, steps, distance, elevation gain, pace- they offer great insight into a workout. What's even better is when paired with your effort scores can offer even more insight. How many calories do you burn in different effort zones? How many calories do you typically burn during the same route? How was your pace at your average effort? How does it compare to past similar workouts?
See how each mile compares by checking your pace! (see to the right) The Pace feature is awesome because it shows you how quickly you completed each mile of your workout. It also does the math for you, by showing how much faster, or slower that mile was to the previous mile. I really like to look at my pace as a whole, it's helpful to me to know if I usually run slower at the start, or at the end of my run to see where I might be able to pick up the pace.
Hopefully, this article helps you find better insight in your workouts on PK Fitness! When I first started the app, I hardly looked into all my stats and graphs, over time I've learned the powerful insight PK Fitness can give me into each of my workouts. All of the insight gives me an incredible view into how good of shape I'm in, where my fitness is, what I can expect my next workout to look like. What I like most is that PK Fitness helps me see the little successes along the way, and celebrate them when they happen.
PK Fitness Program Coordinator