How it works

How do we monitor exercise intensity?

Initial Medical Screening

Optional 6-minute walking test



Data input

Personalised exercise plan

Moderate intensity aerobic exercise is where you’re able to hold a conversation but can’t sing the words to a song.  Your breathing is quicker and deeper and your heart beating faster but not racing.  Your body is warming up, and you may break into a sweat.  On an exertion scale you should be working in the range of 4 to 7 out of 10 (moderate exertion).

At the start of the App we will take you through a medical screening questionnaire. This is a simple medically validated screening tool, based on the PAR-Q (Physical Activity Readiness Questionnaire, Canadian Society for Exercise Physiology) and the Adult Pre-exercise Screening Tool (Exercise and Sport Science Australia) and recommended by the American College of Sports Medicine. 

The purposes of the pre-participation health screening are to:

  • identify those suitable to begin an exercise programme
  • identify people with medical contraindications that will be excluded until their condition is under control or until they have been reviewed by a medical professional (see instructional video at bottom of page).

The information you have inputted will generate a colour coded risk profile for your health (green, amber or red).  This is based on known parameters for cardiovascular and metabolic disease risk.  We can tell you what this means, what the risk is, and what the ideal range should be.

Risk Profile for Cardiovascular/metabolic disease

You will have the option to complete an audio-guided 6 minute walking test where we measure the total distance covered in that time via GPS tracking.  This is a validated medical test which provided information about your current fitness level and provides a bench mark figure that we can compare against at 6 weeks and 12 weeks to measure your progress.

We have 3 methods of ensuring you are working at the correct exercise intensity:

  • Rating of perceived exertion (RPE) using the modified Borg scale, which is the easiest and most effective way of measuring exercise intensity (see below).
  • Heart rate immediately post exerciseusing the built-in cardiac monitor.  The app will tell you if you are working in the correct cardiac training zone for your prescribed intensity.
  • Subjective instructions for intensity level​ which are widely used in exercise medicine (see below).

With light intensity aerobic exercise, you should notice only mild increases in heart rate and body temperature. You should be able to breathe easily and maintain a normal conversation during exercise.  On an exertion scale you should be working in the range of 1 to 4 out of 10 (mild exertion).

We will then ask you for some information about your health, this helps us to build your risk profile and also helps us to identify which exercise programme is suitable for you.  We will ask you to enter:

  • Gender
  • Age
  • Resting heart rate (measured using the built in heart rate monitor, you should be resting for at least 5 minutes beforehand)
  • Blood pressure (if known)
  • Waist circumference (measured in cm at belly button level):  To convert your measurement from imperial to metric click here
  • Weight and height in metric (in metres and kg) -  this will generate a BMI score
  • Current activity level (sedentary, moderately active, very active)
  • If you currently take any medication that may affect your heart rate or rhythm e.g. betablockers
  • Any medical conditions that you may have
  • Fitness goals (e.g. improve fitness level, decrease blood pressure, decrease heart rate, improve mood)

How to set up iPrescribe Exercise


High or vigorous intensity aerobic exercise is where your heart rate has increased significantly.  You will be breathing hard and fast and you won’t be able to say more than a few words without pausing for breath.  On an exertion scale you should be working in the range of 7+ out of 10 (extreme exertion).  With high intensity exercise exercise, you can reduce the total time that you exercise per week.

Your health data will generate a personalised 12 week exercise prescription programme.  This will give the time and intensity you are expected to exercise at.  We will ensure your exercise plan reflects your current health/medical status and maintains a safe level of exertion.  We will very gradually increase the time and intensity and it is hoped that you will be meeting the government recommendations of 5 x 30 minutes of moderate intensity exercise by the end of week 12, or if you choose high intensity exercise you can complete 3 x 25 minutes of high intensity exercise per week.  You will have full control at all stages of the process, and can control the pace by rating your exertion level after each exercise session.  


How it works