> For the complete documentation index, see [llms.txt](https://btwb.gitbook.io/btwb/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://btwb.gitbook.io/btwb/tempus/heart-rate-and-run-maps/can-i-set-my-own-custom-maximum-heart-rate.md). # Can I set my own custom Maximum Heart Rate? Learn how to customize your Maximum Heart Rate (MHR) in the BTWB app to tailor heart rate training zones during Tempus workouts. ### πŸ”§ Setting a Custom Maximum Heart Rate in BTWB By default, BTWB calculates your Maximum Heart Rate (MHR) using the "Percent of Maximum Heart Rate" method, where Maximum Heart Rate is based on a user's age. This MHR is then used to define your heart rate training zones during Tempus workouts. However, if you have a different MHR value based on personal assessments, you can manually set a custom MHR via the BTWB app.​ #### Steps to Set a Custom MHR: 1. **Open the BTWB App** on your mobile device.​ 2. **Navigate to Settings:** * Tap the **Menu** icon (☰) in the top-left corner of the home screen. * Select **Settings** from the menu options.​ 3. **Access Heart Rate Settings:** * In the Settings menu, find Tempus section and tap on **Maximum Heart Rate**.​ 4. **Enter Your Custom MHR:** * Input your desired Maximum Heart Rate value. * Tap **Save** to apply the changes.​ Once saved, your training zones will be recalculated based on the new MHR value and will reflect in your live Tempus matches and post-workout analyses.​ Note: you can also get to the **Maximum Heart Rate** screen via the "?" icon located in the "Heart Rate & Training Zones" section of any workout session Tempus tab. *** ### πŸ“Š Understanding Training Zones Training zones are calculated as percentages of your Maximum Heart Rate and help you monitor workout intensity. Here's a general breakdown:​ * **Zone 1:** 50–60% of MHR – Light activity * **Zone 2:** 60–70% of MHR – Moderate activity * **Zone 3:** 70–80% of MHR – Hard activity * **Zone 4:** 80–90% of MHR – Very hard activity * **Zone 5:** 90–100% of MHR – Maximum effort​ These zones assist in structuring workouts to achieve specific fitness goals, such as fat burning, endurance building, or performance improvement.​ *** ### πŸ’‘ Tips & Notes * **Default setting:** * If the MHR field is left empty, Tempus will always calculate training zones using the "Percent of Maximum Heart Rate" method. * **Accurate MHR Assessment:** * For a more precise MHR, consider undergoing a supervised exercise test or consult with a fitness professional.​ * **Regular Updates:** * As your fitness level changes, periodically reassess and update your MHR to ensure training zones remain accurate.​ * **Apple Watch Integration:** * If you're using an Apple Watch, ensure that BTWB has the necessary permissions to access heart rate data for accurate tracking.​ *** ### πŸŽ₯ Video Walkthrough {% embed url="" %} **Transcription:** When you use Tempus on the watch, and assuming you've granted heart rate data permissions to the BTWB app, you can track heart rate and training zones.​ We calculate training zones for each user using the percent of maximum heart rate method, where maximum heart rate is based on a user's age.​ However, if a user wants to use a more custom maximum heart rate, they can set that from inside of the BTWB phone app.​ Let's review the existing training zone ranges. For example, Zone 1 is less than 89 bpm. Zone 2 is between 90 and 104 bpm.​ These are set automatically using the percent of maximum heart rate method. Scroll up to the question mark icon of the heart rate and training zones section.​ Tap on the icon. In the appeared slide-up, you can see a link that leads to the settings screen where you can set your own custom MHR.​ You can also access the same screen from the main app side menu. Navigate to the home screen. Open the side menu.​ Choose settings. Tap on set maximum heart rate. Adjust your specific MHR and tap on the Save button.​ This will recalculate your training zones. You will see this reflected in live matches on your watch and also you will see the updated ranges on the training zones bars via the Tempus tab. --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. 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