Logging strength training without a heart rate monitor

Barbell knurling runs straight across the wrist on front squats, cleans and presses. A band there is painful under load, shifts the bar path, and the wrist extension required for pressing pushes the sensor off the skin — which is also why wrist-based readings during lifting are unreliable even when you keep it on.

Strength training averages 50–75 % of maximum heart rate across a session — lower than most people expect. Heart rate climbs sharply during a working set, often to 80–90 %, but rest periods of 90 to 180 seconds pull it back down, and the rests take up most of the clock.

A 60-minute hypertrophy session is typically 8 min warm-up, then a primary lift for 4 sets of 8–12, a secondary lift for 3 sets of 10–15 and an isolation exercise for 3 sets of 12–15.

1. Open the generator and select Weight Training (Hypertrophy).
2. Enter your age, resting heart rate and fitness level.
3. Choose a preset or build the session block by block.
4. Generate — the .fit file is created immediately.
5. Import it into Garmin Connect, Strava or Zepp.

Everything runs in your browser. No account, no upload, no data leaves your device.