Exercise Technology

Before Exercise: Heart rate zone

During Exercise: Cadence, stride length, left-right balance, vertical amplitude, real-time stamina, exercise power

After Exercise: Training load, training load trend, training efficacy and recommendations, fitness rating, VO2 max, competition performance estimation, recovery time, lactate threshold, training status, recovery heart rate, movement proportion

 

Before Exercise

Setting Maximum Heart Rate and Heart Rate Zones

To achieve optimal training efficacy, it is essential to set your maximum heart rate and target exercise heart rate zones during the first workout. This ensures effective training, helps determine safe training intensity, and prevents exercise-related injuries.

Set maximum heart rate - When using the QCY smartwatch for the first time, after entering your personal information, the watch automatically generates your maximum heart rate based on the data provided. The calculation formula is: 220 - age; However, due to variations in individual cardiopulmonary endurance, maximum heart rate values can differ. You can also calculate your maximum heart rate based on physiological feedback data after completing a stable run at ≥6 km/h for more than 12 minutes. This helps establish a personalized heart rate zone to maximize training benefits and ensure exercise protection.

Set exercise heart rate zone - The heart rate zone required to achieve optimal training efficacy varies by exercise. Nevertheless, you can set your target heart rate zone by scrolling down the screen in your chosen activity, ensuring effective training results.

 

During Exercise

Cadence

Cadence refers to the number of steps taken per minute. Cadence serves as a reference for evaluating leg muscle capacity and cardiopulmonary capacity. A higher cadence helps reduce strain on leg muscles but increases cardiopulmonary load, while a lower cadence has the opposite effect.

Stride Length

Stride length refers to the distance covered in a single step. Stride length provides insights into running ability. Generally, more experienced and elite runners tend to have a longer stride.

Left-right Balance

Left-right balance is measured by the proportion of ground contact time between the left and right foot. Under normal conditions, ground contact time for both feet should be close to 50/50. If the difference exceeds 2%, it may lead to unilateral foot injuries, at which point you should check your running form and muscle strength.

Vertical Amplitude

When running, the body moves forward while oscillating vertically, and the height of this vertical displacement is defined as vertical amplitude. There is no optimal value for vertical amplitude (neither higher nor lower is inherently better), but it helps track running form over time.

Real-time Stamina

During training or competition, monitoring real-time stamina allows you to track energy expenditure, adjust pace instantly, and avoid exhausting energy before finishing the race or training session. The real-time stamina status consists of five levels: excellent, good, average, tired, exhausted. Excellent: Indicates optimal condition, suitable for starting training, engaging in high-intensity/prolonged exercise, or completing competitions.

 Good: Indicates favorable condition, allowing you to maintain intensity during exercise or proceed to the next session/competition.

Average: Indicates moderate condition, unable to maintain intensity in subsequent exercise. It is recommended to reduce exercise intensity or rest until stamina is fully restored. Tired: Indicates poor condition with significant fatigue. Immediate rest is advised until stamina is fully restored.

Exhausted: Indicates extremely poor condition with severe fatigue. Immediate rest is strongly advised until stamina is fully restored.

Exercise Power

Exercise power is typically generated during running and cycling, holding significant reference value: the higher the exercise power, the greater an athlete's ability to overcome environmental resistance and the longer they can sustain exercise.

Running power refers to the power exerted by an athlete on the ground during running to generate forward motion. Measured in watts (W), it directly reflects running efficiency and strength. As a comprehensive metric, running power takes into account cadence, stride length, and both vertical and horizontal acceleration.

Cycling power is the force applied by a cyclist on the pedals to rotate the crank, driving the rear wheel via the chain to propel the bicycle forward. Also measured in watts (W), it directly reflects cycling efficiency and strength.

 

VO2 Max Power and Threshold Power

VO2 max power refers to the maximum power output achievable through aerobic energy supply, typically occurring in conjunction with VO2 max. Like VO2 max, it serves to classify cycling aerobic capacity and provides a reference for designing power levels during aerobic training.

Threshold power is defined as the maximum average power a cyclist can sustain for one hour, typically associated with the lactate threshold. This metric serves as a standard for endurance and intensity training in cycling: Training above threshold power leads to rapid lactate accumulation and fatigue. Training below threshold power allows for prolonged exercise duration.

 

After Exercise

Training Load

By analyzing the cumulative time spent in different personalized heart rate zones (Gomore Personalized Heart Rate Zone / Intensity Zone) after each workout and combining it with fixed weights, an assessment value representing the user's exercise volume is generated.

✭ Gain insights into your training volume over time

✭ Evaluate overall training status with a single metric, regardless of activity type

✭ Adjust training load based on real-time data

Training load reflects changes in exercise type, duration, and training momentum across different time points, serving as a basis for physiological assessment. A decrease in training momentum indicates the ability to perform the same intensity at a lower heart rate. An increase in training momentum means a higher heart rate is needed for the same intensity.

Training load is calculated based on exercise intensity, duration, and heart rate variations, directly correlating with physical fatigue. It helps track the intensity of each training session and its impact on the body.

 

Training Load Trend

The training load trend (ACWR) is an effective tool for monitoring and preventing the risk of training injuries. The acute:chronic workload ratio is a calculation method for comparing short-term and long-term loads. It includes the current training load (i.e., acute load: training load over 7 consecutive days/1 week) and the average training load experienced by the athlete in the past (i.e., chronic load: average training load over 28 consecutive days/4 weeks). The formula is: Acute Load / Chronic Load = Ratio. It is used to obtain feedback on how the body responds to training sessions.

Training load trends are derived from long-term training data (e.g., weekly training load and recovery time), analyzed by algorithms to identify load patterns.

Training load: Body feedback after a single session;

Training load trend: Accumulated feedback from training over one week or more.

 

General Training Effect

Training effect is typically used to measure the immediate adaptive response of the body to a single training session, as well as the contribution of training to long-term adaptation.

Training effect helps evaluate whether the training intensity is appropriate and whether training plans need adjustment to achieve optimal efficacy. It is generally calculated based on factors such as heart rate, heart rate recovery, training duration, and intensity.

Intensity	Value	Explanation
Maximal Intensity	5.1-6.0	Training intensity reaches the maximal range. Excessive high-intensity training may lead to non-functional overreaching or overtraining symptoms. Monitor fatigue levels and take adequate rest.
High Intensity	4.1-5.0	Training intensity is sub-maximal, suitable for improving cardiopulmonary fitness while ensuring sufficient rest.
Moderate Intensity	3.1-4.0	Training intensity is moderate, effectively enhancing cardiopulmonary endurance and reducing body fat. Moderate intensity increase is recommended to further improve cardiopulmonary capacity.
General Intensity	2.1-3.0	Training intensity is light, indicating improved exercise adherence. Increase intensity or duration to optimize training efficacy.
Easy Training	1.1-2.0	Training intensity is very light, suitable for dynamic recovery. Adjust or increase intensity and duration based on your fitness rating.
Relaxation State	0.1-1.0	Training intensity is extremely light, allowing gradual increases in frequency, duration, and intensity for optimal training results.

 

Aerobic Training Effects

Aerobic training effects are used to assess the impact of aerobic training on the body, particularly improvements in cardiopulmonary function. It helps design training programs for more effective improvement of cardiopulmonary endurance and aerobic capacity

The efficacy of aerobic training is typically evaluated based on training intensity, duration, and the user's heart rate response. The algorithm analyzes this data to determine the specific impact of aerobic training on the body.

Intensity	Value	Explanation
Maximal Intensity	5.1-6.0	Aerobic training effects reach the maximal level. Monitor fatigue and take adequate rest; prolonged training may lead to overtraining.
High Intensity	4.1-5.0	High aerobic energy consumption results in significant training efficacy, promoting aerobic performance. Ensure sufficient rest.
Moderate Intensity	3.1-4.0	Consume over 50% aerobic energy, yielding good training efficacy. Maximize aerobic training benefits by moderately increasing intensity for better results.
General Intensity	2.1-3.0	Consume nearly 50% aerobic energy with mild training effects. Increase duration to enhance aerobic training outcomes.
Easy Training	1.1-2.0	Limited aerobic energy utilization leads to low training effects, suitable for recovery training.
Relaxation State	0.1-1.0	Minimal aerobic energy use results in very low training effects. Gradually increase duration and intensity for improved outcomes.

 

Anaerobic Training Effects

Anaerobic training effects are used to assess the impact of anaerobic training on the body, particularly in enhancing muscle strength and explosiveness. It helps design training programs for more effective improvement of muscle strength and anaerobic capacity.

The efficacy of anaerobic training is typically evaluated based on the duration and intensity of high-intensity training, along with the user's heart rate and lactate threshold. The algorithm analyzes this data to determine the specific impact of anaerobic training on the body.

Intensity	Value	Explanation
Maximal Intensity	5.1-6.0	Anaerobic training effects reach the maximal level. Monitor fatigue and take adequate rest, especially during high-intensity activities; prolonged training may lead to overtraining.
High Intensity	4.1-5.0	Consume significant anaerobic energy, yielding high training efficacy. Suitable for enhancing anaerobic fitness and performance, but ensure sufficient rest.
Moderate Intensity	3.1-4.0	Utilize most anaerobic energy, resulting in good training efficacy. Moderately increase intensity for better outcomes.
General Intensity	2.1-3.0	Utilize over 50% anaerobic energy, maintaining effective training results. Increase intensity to enhance outcomes.
Easy Training	1.1-2.0	Consume nearly 50% anaerobic energy with low training efficacy. Incorporate moderate to high-intensity interval training to enhance the anaerobic energy system for better results.
Relaxation State	0.1-1.0	Limited anaerobic energy utilization leads to very low training efficacy. Gradually increase intensity and volume for improved results.

 

Fitness Rating

The QCY & Gomore Fitness algorithm integrates six key athletic capabilities—explosive power, anaerobic capacity, aerobic power, aerobic capacity, endurance, and ultra-endurance—into a comprehensive fitness assessment system. This assessment helps users understand their overall athletic capability and training efficacy, providing references for training and competition. It also assists in setting realistic training goals and monitoring training outcomes.

The QCY smartwatch analyzes user performance across different exercise modes, integrating physiological data such as heart rate and speed, and the algorithm provides a comprehensive assessment of the user's fitness rating. This rating reflects the distribution of the user's strengths and weaknesses across various athletic capabilities. Among users with the same fitness rating, the distribution of abilities varies, reflecting different training goals and specialties. For instance, long-distance and sprint athletes may have similar fitness ratings but contrasting capability focuses. The algorithm not only provides rating values but also deeply analyzes each capability to offer personalized training recommendations for users.

The individual fitness model can be viewed in the VO2 max module of the QCY App.

Fitness Rating	Score	Expectation	Rating	Activity Suggestions
Beginner	10.0-19.9	Able to complete a 3-kilometer run	Below average	It is recommended to increase daily activity and training volume while ensuring adequate rest to avoid overtraining or injury. Training frequency: once a week
Novice	20.0-29.9	Able to complete 5 to 10 kilometers	Average	It is recommended to gradually increase training intensity while maintaining appropriate rest and recovery to avoid overtraining or training injuries and enhance fitness rating. Training frequency: twice a week
Sports Enthusiast	30.0-39.9	Able to complete half/full marathon challenge	Good	It is recommended to maintain the current vitality level or gradually increase training intensity while ensuring adequate rest and recovery to enhance fitness rating. Training frequency: three times a week
Advanced Athlete	40.0-64.9	Recreational or Professional Runner	Excellent	It is recommended to maintain the current training regimen or continue periodic training while seeking professional nutritional advice, and ensure adequate rest to enhance fitness rating. Training frequency: 5–6 times a week
Elite Athlete	65.0-80.0	Near Olympic level athlete	Top tier	It is recommended to maintain the current training regimen and ensure adequate rest and recovery. Training frequency: more than 6 times a week

VO2 Max

It is the key to understanding your true fitness level and obtaining personalized training guidance.

VO2 max is an indicator that defines an individual's cardiopulmonary function and aerobic exercise capacity. Also known as maximal aerobic capacity, it is the most widely used and effective method for assessing aerobic capacity. It refers to the maximum oxygen intake capacity during maximal-intensity exercise, serving as a vital criterion for evaluating cardiopulmonary function and overall fitness, as well as a key basis for selecting endurance athletes and assessing training efficacy. In medicine, VO2 max is also used to predict adverse outcomes in disease conditions. Thus, understanding and mastering your VO2 max value supports health assessment and the development of a scientifically sound personalized training plan.

✮ Assess your actual fitness level

✮ Set clear fitness and performance goals

✮ Track progress and maintain motivation

✮ Deliver personalized metrics, feedback, and guidance

The QCY smartwatch estimates the user's VO2 max by measuring heart rate and speed changes during exercise.

 

Competition Performance Estimation

Expectations of race completion time are a significant source of motivation. It also helps you make informed decisions before and during the event. This feature helps you estimate the time required to complete popular races, including 5 K, 10 K, half marathon, and full marathon.

✮ Focus on goals

✮ Gain insights into how training impacts your results

✮ Set realistic fitness performance expectations

Understanding your VO2 max performance over time provides a solid foundation for predicting performance in endurance events.

 

Recovery Time Estimation

After an intense training session, the recovery time estimation feature helps you determine how long it takes for your bodies to fully recover and be ready for the next fitness improvement workout. During the countdown period, appropriate activities are still permissible.

Physical recovery enables you to gain significant training benefits, and related recommendations help maintain fitness improvements without losing progress from previous training.

Physical recovery enables you to:

✮ Ensure a healthy, balanced, and effective training approach

✮ Maximize benefits from each training session

✮ Identify the optimal training level for you

✮ Optimize training outcomes at the right time

✮ Prevent overtraining and fitness decline

When you complete and save an activity on the QCY smartwatch, the countdown timer will display the time required for your body to recover and adapt to the training. The countdown ranges from 0 hours to 4 days.

Key factors in recovery time estimation include the training efficacy of the completed activity and the remaining recovery countdown time at the start of the activity. Recovery time is not a simple cumulative value; it is dynamically reassessed by the Fitness algorithm using fitness data collected during training.

 

Lactate Threshold

It serves as the ultimate guide for endurance training and personalized training zones.

The lactate threshold is the boundary defining exercise intensity—beyond this point, the body rapidly fatigues. Once established, the lactate threshold enables adjustment of heart rate-based running intervals or power-based cycling training plans. Since your lactate threshold adapts to training and evolves over time, understanding your current threshold is crucial for defining optimal training methods and implementing effective improvement strategies. Runners and cyclists who use the lactate threshold as a ceiling can build a foundation for long-term training while avoiding overtraining discomfort.

✮ Predictors of endurance performance

✮ Determine optimal pace for goal achievement

✮ Personalize heart rate zones for diverse sports

✮ Track progress and inspire performance improvement

Equipped with the Gomore Fitness algorithm, the QCY smartwatch requires a stable VO2 max estimation and records sufficient high-quality heart rate data across a full intensity range (from low to high). This data can be collected through two methods: dedicated lactate threshold detection tests, or calculated from regular running activities that include high-quality heart rate data across all zones.

You can use the built-in Lactate Threshold app on the watch to obtain your personalized lactate threshold heart rate and power data following in-app prompts.

Training Status

Training status helps you understand changes in fitness levels after long-term training, providing an overview of training habits over time to gain insights into actual training conditions. It offers a comprehensive perspective to reveal your actual training progress. Whether your training has improved fitness levels or not, training status is crucial for determining the overall efficacy of training and recovery, as well as identifying suitable training.

Through training status, you can identify periods of peak performance, overtraining, recovery, or insufficient training, enabling evaluation and adjustment of training plans.

Training status analyzes patterns in VO2 max and training load history to interpret your current training condition.

The QCY smartwatch generates an easy-to-understand training metric based on your historical training load and trends in fitness rating changes. Based on trends in your training load and fitness rating over the past 7 days, the system provides training guidance for continuing exercise.

As training load and records are crucial for the accuracy and practicality of this feature, you need to use the device for regular training for more than one week to display and update training status data.

Status	Relationship	Description
No Status Period	Training load - Fitness rating -	No training has been conducted in the past 7 days, or it has been less than 7 days since the first training session (limited information). It is recommended to start training and wait 7 days after the first session to obtain a new training status.
Overtraining Period	Training load ↑ Fitness rating ↓	Compared to the past 7 days, the cumulative training load has significantly increased, while the fitness rating has decreased. It is recommended to reduce the current training load and increase recovery time.
Rest Period	Training load ↓ Fitness rating ↓	Compared to the past 7 days, the cumulative training load has decreased, and the fitness rating has also declined. It is recommended to start training to accumulate training load for positive training adaptation, while ensuring adequate recovery time.
Setback Period	Training load ↑ or → Fitness rating ↓	Compared to the past 7 days, the cumulative training load has increased or remained unchanged, while the fitness rating has declined. It is recommended to review the training plan and adjust the training load (duration or intensity) to achieve positive training adaptation.
Maintenance Period	Training load ↑ or → Fitness rating →	Compared to the past 7 days, the cumulative training load has increased or remained unchanged, while the fitness rating has stabilized. It is recommended to increase the training load (duration or intensity) to achieve positive training adaptation while preventing a decline in fitness rating.
Recovery Period	Training load ↓ or → Fitness rating ↑ or →	Compared to the past 7 days, the cumulative training load has decreased or remained unchanged, while the fitness rating has stabilized or increased. It is recommended to increase the training load after appropriate recovery to avoid a decline in fitness rating and prevent entering the Rest Period.
Progress Period	Training load ↑ or → Fitness rating ↑	Compared to the past 7 days, the cumulative training load has increased or remained unchanged, leading to an improvement in fitness rating. It is recommended to maintain the current training regimen and condition until the target fitness rating is achieved.
Reduction Period	Training load ↓ Fitness rating ↑↑	Compared to the past 7 days, the cumulative training load has decreased, while the fitness rating has significantly increased. It is recommended to closely monitor fluctuations in fitness rating after achieving a reduced training state during the tapering period, in order to fine-tune the training load.

 

Recovery Heart Rate

Recovery heart rate refers to the parameter of heart rate returning to resting levels after exercise. Typically, the heart rate decrease within 3 minutes after exercise cessation is used as the recovery heart rate indicator. This metric is a key reference for assessing cardiac function—the greater the recovery heart rate amplitude, the stronger the cardiopulmonary endurance.

Heart rate recovery can be improved through lifestyle modifications and training approaches. Maintaining moderate aerobic exercise (e.g., running, swimming, or cycling) helps enhance cardiac function. Good sleep and dietary habits also positively impact heart rate recovery.

The QCY smartwatch starts recording heart rate recovery data and generating charts immediately after exercise, assisting users in understanding their cardiopulmonary capacity and evaluating training efficacy.

 

Movement Proportion

In exercises composed of distinct movement patterns, the system records and analyzes the postures adopted during activity, covering swimming, strength training, boxing, etc. Understanding movement proportion helps optimize training and movement techniques, enabling better mastery of sports skills and performance enhancement.