Using CORE sensor
Great information can always be found at the CORE website. Here's a quick overview of info on this page and "quick links" to get to them:
Using the App and Start-up
Using the App & Start-up
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CORE is designed to be paired and worn with a HR monitor. The preferred placement is near the armpit:
To "wake" the sensor, just shake it before putting it on. CORE automatically records the information on the device. When it's connected to its CORE App on smart device like a phone, it transfers the information to the app, and then to the cloud. It will also do this if connected to Garmin and a few other apps. See Hardware Connectivity to learn more.
​For real-time reading, I recommend using the app (for example, indoors on the trainer). Here's how to get everything started and how to look at info:
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Heat strain describes the physiological processes that cools the body. The harder the body works to cool itself, the greater the strain, and the greater the impact on performance. CORE’s Heat Strain Index (HSI) quantifies this strain in real time using an algorithmic combination of core and skin temperatures.
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Heat Zones​
HZ1 = HSI 0.0-0.9 (does not increase Heat Training Load)
HZ2 = HSI 1.0-2.9* (increases Heat Training Load)
HZ3 = HSI 3.0-6.9* (most effective to increase Heat Training Load)
HZ4 = HSI 7.0+ (Not recommended for heat training - too high)
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​Heat Strain Index is displayed live on the CORE app (convenient for indoor training) and also on Garmin devices. Heat Strain Index can also be reviewed post-workout on the CORE app.
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​* Heat Zones 2 & 3 are Partial and Optimal Heat Training Zones
Heat Zones
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Heat Zones (as depicted above) just break up the Heat Strain Index (HSI) into 4 zones. Below is a chart depicting how the zones are calculated (taking into account core AND skin temperatures).
HSI & Heat Zones
Impact on Body and Performance
HSI & Heat Zones
Guidelines for Pacing & Training
Heat Training Load
Heat Training Load is based on how much time you've spent with an elevated Heat Strain Index (HSI), and ranges from 0 (no contribution to heat adaptation) to 10 (maximum contribution to heat adaptation).
*Note that the calculation takes into account exercise data only, so, make sure to always pair your heart rate monitor! Without heart rate data, your training session will not contribute to your Heat Training Load.
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Heat Training Load depends on Heat Strain Index and duration. It's
Heat Adaptation Score
The score indicates how adapted you are to the heat, on a scale from 0 to 100%, and is based on the heat strain accumulated during your daily training sessions.
This heat strain is measured by CORE’s Heat Training Load, which ranges from 0 to 10 each day. The Heat Training Load is calculated based on how much time you’ve spent with an elevated Heat Strain Index (Heat Zones 2 & 3).
0–24%: Thermal Rookie
Your heat adaptation level is low. During exercise in warm conditions, you may feel uncomfortable and experience a performance decline. Be careful during training and competition in the heat and take strong cooling measures. Perform heat training sessions more frequently to increase your Heat Adaptation Score.
25–49%: Heat Accustomed
You know how it feels to exercise under heat strain and your body may have developed some physiological adaptations. This will help your performance in warm weather, but you still need more heat training sessions to better adapt to hot conditions.
50–89%: Heat Adapted
Your body has gained substantial heat adaptations and you have the potential to perform very well at hot races. Strategic cooling and pacing are still important, but you’ll have a substantial advantage over competitors who are not heat adapted. Keep striving to reach the top of this range!
90–100%: Heat Champion
Your heat adaptation level is very high: you have unlocked your performance potential! The adaptations you have gained will optimise your endurance performance in both hot and cool conditions. Keep doing 1–2 heat training sessions a week to maintain your adaptation level.