Heart Rate Philosophy


Backed by the science of excess post-exercise oxygen consumption (EPOC), Gritspot is a 45-minute workout broken into intervals of cardiovascular and strength training. The physiology behind the Gritspot workout involves heart rate-monitored training designed to keep heart rates in a target zone that stimulates metabolism and increases energy. The result is more energy, visible toning and extra calorie burn for up to 36 hours post-workout.

Metabolic Rate Over Time

15 Minutes Goal

In order to achieve the desired effect, you need to stay for at least 15 Minutes in the orange and red zone, which is 80% or higher of your individual maximum heart rate. For every minute you spend in those zones you will get one GritPoint. 15 GritPoints will “unlock” up to 36 hours of “after burn.” Free calorie-burn!

Maximum Heart Rate Test

In order to measure your results, we need to have your maximum heart rate (MHR). For your first workout, we calculate your MHR as 220 minus your age. However, every person has an individual maximum heart rate and yours might also differ slightly from the above formula. Therefore it is important to do a maximum heart rate test from time to time. Gritspot is offering those tests on a regular basis. Just speak to our coaches if you want to participate.

How to Interpret My Results

Based on the following daily statistic graphic we would like to explain you some points.

 Heart Rate History

Shows you your history of your heart rate throughout the workout. From here you can see how fast you are recovering between intervals or whether you have pushed yourself differently over the entire time. Your goal should be to reach the orange or red zone after nearly every single interval. Also, it is important that you try to keep this intensity constant until the end of the workout. If you have further questions just talk to your trainer.

 Efficiency Scale

Shows you how efficient you were practicing. As mentioned above, you should try to get at least 15 GritPoints in order to train very efficiently.

 GRIT Calories

Shows you how many calories you have burned during and after the workout. The longer you spend in the Gritspot the more calories you will burn over the next 36 hours.

 Weekly and Monthly Statisitc

Shows you how many GRIT Points and GRIT calories you collected over the whole week and month.

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