Setting your BMR and daily calorie goal for the F45 Challenge
Find your BMR from your InBody scan
Your BMR (Basal Metabolic Rate) is the number of calories that your bodies need each day to maintain its current state. This number does not include calories expended on any activity.
To come up with a daily calorie goal you need to calculate how many calories you are using every day - your TDEE (Total Daily Energy Expenditure). To do this you take the BMR and multiple it by an ‘activity factor’ based on how active you are during the day.
The more accurate your BMR is, the more accurate your TDEE is likely to be. We can estimate a BMR based on sex, height & weight, but the InBody scan produces a BMR when you have a scan, and that is likely to be more accurate as it knows how much muscle and fat you have.
Find the Detail of your last scan in the InBody app, and scroll down to ‘Comprehensive Analysis’ to see your BMR.
Use the BMR in the F45 Challenge app
The next step is to set up your daily calorie goal in the F45 Challenge app using this BMR.
Open up the F45 Training app, and click on ‘Eat’ on the bottom right.
This gives you the shopping lists, and recipes for your Challenge meals.
Scroll along the top options to get to ‘Calorie Guide’, and click on that.
If you haven’t setup your calorie guide before, then do that now - this controls whether the total calories for your Challenge meals will be below, equal or above your TDEE calories, based on whether you want to lose, maintain or gain weight.
(Don’t be too generous with your activity level when answering the questions - remember its your activity throughout the whole day, not just when you’re in the gym!)
Once that’s done click on ‘Enter Your Own BMR’ at the very bottom of that screen, and input the number from your InBody scan. Your recommended daily calorie intake is then adjusted to use this figure.
Using your F45 Lionheart outside the studio
You can still use your Lionheart band for tracking your home workouts.
It won’t link to the Lionheart hub and give you points etc, but you can link it locally to your phone to track your workout’s heart rate zones and overall calories.
Fitness Watches:
If you have a Garmin fitness watch you might be able to link your Lionheart to the Garmin as an external heart rate sensor, then just track your workouts on your Garmin watch.
I don’t think you can do this with Fitbit watches.
Apple Watch:
You can link your Lionheart to your Apple Watch as an external heart rate monitor - see this article on how to do that: Link Apple Watch to Lionheart
Wahoo:
If you don’t have anything else then the the best thing to use seems to be the Wahoo smartphone app.
Wear your Lionheart band, and then link it to the Wahoo app as a sensor
Create an F45 workout profile by going to
Settings -> Create Workout Profile
Scroll down to Gym
Choose Cardio Class and then name it F45
You can customise the workout pages displayed for the F45 profile - remove the map, disable GPS and add in the heart rate detail workout page
You can then choose the F45 workout profile from the home page and start it when your Zoom workout starts
Importing Lionheart Data into Google Sheets
Step 1: Export your studio Lionheart data from Playbook
Log into Playbook, select F45TV -> Lionheart from the left menu and then click on ‘Export Analytics’ in the top right.
This will download a LionheartUserAnalytics-dd-mm-yyyy_hh_MM_ss.csv file to your computer.
Step 2 - Import into Google Sheets
Create a new Sheet, then select File -> Import from the menu.
Choose the Lionheart CSV file that you downloaded, and import the data as a new sheet or to replace your current sheet.
You should have data in your Google Sheet that looks something like this:
Step 3 - Analyse your data
You can do basic summing and averaging of all of the Lionheart scores and calories from that sheet, by summing and averaging columns of data.
If you want to be more sophisticated and get average scores of each user then you need to use Pivot Tables.
Click on Data -> Pivot Tables in the menu - it should automatically select all of the data in your sheet and offer you the option to insert the table into a new sheet or use the existing one - choose ‘New Sheet’
You should then have an empty sheet with some Row / Column / Values / Filters options on the right.
Google is pretty clever about offering you useful options for how to analyse your data, and hopefully 2 of the options it offers you are the most useful ones you need - Average Points for each Member and Sum of Calories for each Member.
You can return to your data sheet and add multiple Pivot Tables to slice up your data in different ways.
Pivot Table do not modify your Lionheart data, so don’t be afraid to experiment with them - if it goes wrong just delete the Pivot Table sheet and start again.
Step 4 - Manual Pivot Table example
Let’s say we want to do something clever like work out a member’s average score for each different workout. That’s quite simple to do with a Pivot Table.
From a brand new Pivot Table sheet:
1 - Add a Row of ‘Member Name’
2 - Add a second Row of ‘Workout Name’
3 - Add a Value of ‘Points’, which will give you a default of the SUM of all the Member’s points for a Class. Change that from SUM to AVERAGE using the ‘Summarise by’ dropdown and you can see your average workout score per member.
