Your personal effort score
Sweat Points measure how hard your heart is working during a workout based on the time you spend in each heart-rate zone, and turn that into a simple, comparable number. Calculated from your personal max heart rate, they reflect the effort you put into your workout, offering a consistent way to understand intensity across workouts.
Forget calories. Forget raw heart rate. Sweat Points reward your effort, not your fitness level.
Why Sweat Points?
Raw heart rate can be misleading—160 bpm can feel like a moderate push for one person but a max-effort sprint for another. Similarly, calorie counts are often broad estimates based on body size rather than the actual internal work you are doing.
Sweat Points calculate effort based on your unique maximum heart rate. This personalizes your data to your specific physiology, ensuring your score is always a true reflection of your intensity. Whether you are 25 or 50, you get an accurate, meaningful way to track your personal progress and ensure you're training at the right level for your body.
How Sweat Points are calculated
You earn points for every full minute spent in each heart rate (HR) zone:
• DARK RED zone (91–100% of max HR) -> 4 points
• LIGHT RED zone (81–90 of max HR) -> 3 points
• DARK BLUE zone (71–80% of max HR) -> 2 points
• LIGHT BLUE zone (≤70% of max HR) -> 1 point
The higher the zone, the more Sweat Points you earn. This turns your effort profile into a number that’s easy to compare across days, formats, and phases of training.
How to interpret your Sweat Points
In a single session
• High Sweat Points → Sustained time in high-intensity zones (e.g., in BURN or HYBRID).
• Moderate Sweat Points → Controlled, steady intensity (great for building base fitness or strength-focused days).
• Lower Sweat Points → Intentional recovery, technical focus days, or days where fatigue limits how high your HR climbs.
Over time
Sweat Points tell you about effort, not fitness — so interpret them with that nuance, always considering the same workout type:
• Stable or rising Sweat Points → You’re able to consistently work at high relative intensity.
• Lower despite trying to push → Can indicate under-recovery, stress, illness, poor sleep — or that you’ve raised your fitness baseline and need more power/speed to hit higher zones.
• Stay moderate while workouts feel easier: A sign your aerobic conditioning is improving — your body has become more efficient at the same workload.
💡 Pro Tip: Don't just chase the red zone. Good training means moving between zones, particularly with different workout formats. Your body gets stronger through alternating effort and recovery — not constant max effort.