How Exercise Points (EP) Work
Exercise Points are the atomic unit of effort in NestEgg. Here's exactly how they're calculated from your workout data.
What are Exercise Points?
Exercise Points (EP) are how NestEgg measures the real exercise dose of every workout. They’re not steps. They’re not calories. They’re a precise, intensity-adjusted measure of how hard your body worked — calculated from your heart rate data.
Two people doing the same activity can earn different EP because the system measures physiological effort relative to you, not absolute speed or output.
The formula
Exercise Points = Duration × Intensity × Strength Bonus| Variable | What it is | Where it comes from |
|---|---|---|
| Duration | Time in minutes of your workout | Your wearable device |
| Intensity | A value (0–4.0) derived from your heart rate | Calculated from HR data |
| Strength Bonus | ×1.25 for qualifying strength workouts | Workout type from your wearable |
How Intensity is calculated
Intensity uses your Heart Rate Reserve (HRR) — the range between your resting heart rate and your maximum.
HRR% = (Avg HR − Rest HR) ÷ (HR Limit − Rest HR)
Intensity = Min(Fn(HRR%), 4.0)Intensity is a calculated function of your HRR%. The function is designed so that vigorous effort is rewarded more than proportionally — which aligns with the science: vigorous activity is a more potent predictor of reduced mortality than moderate activity.
HR Limit is your physiological ceiling — the fastest your heart can beat. It’s calculated as:
HR Limit = Max[(207 − 0.7 × Age), your observed Peak HR]Rest HR is your resting heart rate, set during onboarding and stored in your profile.
Intensity is capped at 4.0 (approximately 90% of HR Limit). This prevents incentivizing unsafe maximal efforts and limits the impact of wearable sensor glitches.
Intensity zones
| Zone | Intensity value | What it feels like |
|---|---|---|
| Light | < 1.0 | Easy, conversational pace |
| Moderate | 1.0 – 2.0 | Steady effort, breathing faster |
| Vigorous | 2.0 – 3.0 | Hard work, tough to talk |
| Max | 3.0 – 4.0 | Very hard, near all-out |
The +25% Strength Bonus
Workouts classified as strength or resistance training by your wearable receive a +25% EP bonus. This reflects the proven importance of resistance training for metabolic health, bone density, injury prevention, and long-term function.
Qualifying workout types:
| Platform | Qualifying types |
|---|---|
| iOS | Pilates, Barre, Climbing, Core Training, Functional Strength Training, Traditional Strength Training, Wrestling |
| Android | Calisthenics, Rock Climbing, Strength Training, Weightlifting |
The bonus is applied automatically when your wearable reports one of these workout types.
Worked example
A 40-minute strength workout at moderate-vigorous intensity (Intensity = 1.6):
| Step | Calculation | Result |
|---|---|---|
| Base EP | 40 min × 1.6 | 64 EP |
| Strength Bonus | 64 × 0.25 | +16 EP |
| Total EP | 80 EP |
The ProofShot Boost (+10%)
Post a photo within 60 minutes of your workout, and your EP is multiplied by 1.10. The photo should show you, your location, or your equipment — not a screenshot of your workout metrics (NestEgg already captures that data).
For the 80 EP workout above, a ProofShot would bring it to 88 EP.
Why EP, not steps?
Steps can’t distinguish between a stroll to the fridge and a sprint up a hill. EP measures physiological effort — the actual dose of exercise your body experienced. This is the same metric that epidemiological research uses to link physical activity to reduced health risk.
Level 1 in NestEgg (150 EP/week) aligns approximately with the WHO minimum guideline of 150 minutes of moderate activity per week. Level 4 (300 EP/week) aligns with the WHO recommended guideline including strength training.
The science is clear: it’s not about how much you move — it’s about how hard your body works when you do. EP captures that.