How to use FirstBeat Life
In this video Tina Hoffman, wellness specialist at Firstbeat, and former scientist at the Research Institute for Olympic Sports and the University of Jyväskylä, explains the foundation of Firstbeat and how to use it.
Manage Personal Energy to Drive the Change that You Want to See
Leverage personal energy to elevate performance and drive change
Why should I use Firstbeat?
Did you know that low a energy level can lead to a 30% drop in productivity?
By monitoring your energy level, you can identify trends and uncover data-driven insights. After just one session, you’ll gain valuable insights to start making a difference right away. We discuss how to transform these insights into actionable steps and create meaningful changes in your life.
Because, even minor adjustments to your behavior can significantly impact your performance, wellbeing, and results.
What can It Do for Me?
Small choices can make a great difference. Firstbeat is a measuring device to gain optimal performance. And the assessment measures your heart rate to determine your stress and recovery balance, the impacts of exercise and, your sleep.
Above, you can see two examples of a Firstbeat Life score. The lower yellow score (42/100) shows an imbalance between stress and recovery as in the first case the working hours and stressful conditions are higher. On the higher green score shows a more balanced day with less stress and more recovery.
So, you can use Firstbeat Life Scores to enhance your performance and gain better results.
Your data is personal and therefor only shared with your coach in confidentiality, and only accessible to you and your coach. You can read the Privacy policy here.
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“The combination of executive coaching with Josefine and the use of the tracker has been a powerful combination. Using the tracker, I could see which situations I should focus on in coaching sessions, which led to an improvement in my performance and overall wellbeing as well as the ability to uncover blind spots. Josefine has been able to integrate the data into our conversation at precisely the right time.”
Nick Black
Founder of Cloudmade
5 Steps to Get Started
Step 1
Download the Firstbeat life app
Download the Firstbeat Life app from the App Store or Google Play Store. When you have done that you can create your user profile.
Please note that Firstbeat Life is only available as part of an occupational well-being service.
Step 2
Start measurering
When you have received the device, the first thing you need to do is to charge it. Secondly you should connect it to your phone, and thirdly you are know ready to start measuring.
The duration of the first measurement should be at least three days. Only when measuring three days or more the algorithm can get an in-depth knowledge of your body’s reactions, and analyze as accurately and reliably as possible. After that first measurement the following measurements can be between 1-5 days, according to your needs.
Step 3
In real time see your body’s reactions and react
The real-time Firstbeat graph lets you see your stress reactions, recovery, and physical activity already during the measurement. This makes it easier to react to excessive stress or insufficient recovery or physical activity – and make some adjustments.
The idea is not to continuously check the real-time graph. Instead, just glance at it occasionally to get a sense of how your day is going. This way, you can decide if you e.g., need to make any changes to improve your stress-recovery balance or get more out of your physical activity.
When you’re finished with the measurement, a detailed analysis and result will be available. Just make sure to end the measurement and analyze your result once you’ve completed the current measurement period (up to 6 days).
The ABC of Measuring
When do I start measuring?
Start the measurement in the morning and measure for the whole day, i.e. day and the following night. This way you’ll learn how the events of the day affect your sleep.
How long do the measurements last?
If it is your first measurement, the duration of the measurement should be at least three days. This is how our algorithm gets to know you and can analyze your body’s reactions as accurately and reliably as possible.
If you have already measured once, the duration can be between 1 to 5 days depending on your needs.
When should you choose a short measurement?
Shorter, 1-2 day measurements are suitable, for example, for assessing fitness levels, or when you want to monitor the effects of a particular stressful situation, relaxation exercise or exercise event. They are also useful to get a quick snapshot on your current stress and recovery balance.
When should you choose a longer measurement?
Longer, 3-5 day measurements will give you a more comprehensive picture of your well-being and recovery.
In what situations and how often should I measure?
You can measure whenever you want to check your well-being status, or see how your body reacts in different situations – e.g., on weekdays, at the weekend, or on holiday.
To keep your score up to date, we recommend measuring regularly, at least once every month.
Step 4
Fill in the journal
Remember to fill in the journal during the measurement. The journal is found in the Firstbeat Life app.
The notes that you write refine the analysis, help you to remember the events of the day, and learn which situations increase stress and which factors help you recover.
At a minimum, mark when you’re at work and a possible fitness level walk in the journal. But feel free to add as many stressful and relaxing moments, as well as periods of exercise, as you like.
Step 5
Upload your results!
Once you have completed the measurement, it’s time to calculate your final results. This is done directly in the app.
The results are completed instantly and you can access your own results in the Firstbeat Life app.
Afterwards you’ll get a report and a coaching session regarding the actions you can take to increase your energy level.
Grow Together as a Team
If more than 7 people in a team participate in measurements we can make a group session showing the overall wellbeing scores.
Each individual score are anonymously calculated into an overall score for the team.
These are the benefits for team sessions:
- Accurate and highly relevant data that can give a clear status of wellbeing
- Attention to what gives and takes the team’s energy
- Targeted actions for transforming the team’s energy deficits into a surplus.
Trouble shooting
If you run into trouble don’t hesitate to reach out to Firstbeat support here. If you’re totally stuck reach out to Gitte Justesen at either gitte@josefinecampbell.com or +45 30 226 772 and she will assist you.
