Training
Training Effect
Training Effect
How Does Training Effect Work?
EPOC as a Measure
Background of Aerobic Training Effect
Activity Class
Training Coach
How To Train
Physiological Analysis by Firstbeat

Activity Class
 

Why is the Activity Class important?

Activity Class is a measure for a person’s physical activity level. It has a range from 0 to 10, with a 0 for a totally inactive person and a 10 for an athlete. Firstbeat products use the Activity Class for example to determine Training Effect and to estimate fitness level. Activity Class is also used in Training Coach. When you select the correct activity class, you will enjoy effective training with Training Effect!

Some products that have Firstbeat technology inside, also include a feature called ”Automatic Activity Class update”. It automatically keeps track of your activity based on your training history. This means that you don’t need to worry about adjusting your Activity Class when your fitness level changes, the program will do it for you.

How to select your personal Activity Class?

Activity Class can easily be selected using the selection table below:

  • Select the Activity Class that best describes your general level of training (aerobic training and heavy physical workload) during the past two to three months.
  • If your training has changed significantly during that period (increased or decreased), use a longer time period as a reference in the selection, e.g., during the last three to four months.
  • After selection of the initial Activity Class, please check the remarks below the table to see that your selection reflects your fitness level correctly.
Typical training description Typical training frequency Time spend in week training Activity class
No exercise - - 0
Light exercise occasionally Once every two weeks Less than 15min 1
Less than 30min 2
Once a week ~30min 3
Regular training 2-3 /week ~45min 4
45min to 1h 5
1 to 3h 6
3-5 /week 3 to 5h 7
5 to 7h 7.5
Training daily Almost daily 7 to 9h 8
9 to 11h 8.5
Daily 11 to 13h 9
13 to 15h 9.5
More than 15h 10

Remember this when selecting or adjusting your personal activity class:

You’ll need to reselect your activity class when:

  • You have not trained for a few weeks and have not allowed the activity class to drop when being asked by the program.
  • You have missed recording several workouts into the program.

You may select your activity class 1 to 2 classes higher when:

  • You have trained regularly for years and have then significantly decreased your training during the past few months or a year.
  • You have been a competitive athlete previously but now train much less.
  • Prolonged heavy training has improved your endurance and you are better prepared for training than what your recent history may reflect.

Please note that training frequency and duration presented in table are only averages. There are differences in training response between persons of the same activity history. If you find a certain activity class suitable for yourself, you have the option to keep it even if the activity description does not fully match your training history.

The time spent in training that is presented in the table, is for making the selection of activity class easier. The automatic update of Activity Class is based on keeping track of your EPOC values and training frequency over the last month. Therefore the program may automatically update your activity class to a level that is above your weekly training duration.

Background of Activity Class

Activity class originates from Jackson et al. 1990 study of non-exercise estimation of maximal oxygen consumption. In this original activity classification by Jackson the highest activity class of 7 corresponds to a fitness enthusiast.

Firstbeat has further developed this classification. We added activity classes up to 10 to make the classification meet the need of persons training more. Now the activity classification is suitable even for top athletes.

Firstbeat uses activity classes from 0 to 7 for non-exercise estimation of VO2max according to Jackson et al. (1990) formula and all activity classes from 0 to 10 to scale EPOC value achieved during exercise to give personal Training Effect value.

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