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 (×1.0 for all others) | 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.
Raw EP vs Effective EP
The calculation above produces your Raw EP — the full, uncompressed exercise dose for the session. Raw EP is always what you see on your workout detail screen and Home screen. It always reflects your true output.
Effective EP is what the system uses to calculate your Level Score and Nest Score when your challenge is configured to use the tiered scoring system. It’s derived from Raw EP by applying a set of diminishing credit rates to EP earned above your weekly target.
How the Taper Works
Your weekly Raw EP is divided into bands based on the EP targets of the levels above you. Each band earns Effective EP at a decreasing rate:
| EP Band | Default Rate | What it means |
|---|---|---|
| 0 → next Level’s target | 100% | Full credit. This covers everything up to and including a promotion — the entire promotion zone scores at full value. |
| Next Level → +2 Levels above you | 50% | Half credit |
| +2 → +3 Levels above you | 20% | Steep discount |
| Beyond +3 Levels above you | 10% | Minimal credit |
If your weekly EP is at or below your target, Effective EP equals Raw EP. The taper only activates above target.
The rates above are defaults. Your Flock Leader can configure different rates per challenge.
Worked Example
You’re Level 5 (target: 400 EP). You have a big week and earn 650 Raw EP.
The Level targets above you are: Level 6 = 500, Level 7 = 600, Level 8 = 750.
| EP Band | EP Range | EP in Band | Rate | Effective EP |
|---|---|---|---|---|
| Base → Level 6 target | 0 – 500 | 500 | 100% | 500.0 |
| Level 6 → Level 7 target | 500 – 600 | 100 | 50% | 50.0 |
| Level 7 → Level 8 target | 600 – 650 | 50 | 20% | 10.0 |
| Total | 650 | 560.0 |
Level Score = 560 ÷ 400 × 100 = 140%Your Raw EP is 650 — a genuinely strong week. Your Effective EP is 560, and your Level Score is 140%. The taper compressed what would have been a raw 162% down to 140%, keeping the leaderboard tighter without taking anything away from your contribution to the Nest.
Promotion still happens at full Raw EP. The system also uses your 650 Raw EP to check EarnedLevel — 650 ≥ 600 (Level 7 target), so you’re promoted to Level 7 regardless of the taper. The taper affects your leaderboard score, not your Level progression. (This behaviour is also configurable — see Understanding Your Level.)
Why the Taper Exists
Self-assessment at onboarding is imprecise. Some Eggs start at a Level below their true fitness. Without a taper, a severely misleveled Egg could post 300%+ Level Scores and dominate the leaderboard in Week 1 while the system corrects their Level.
The taper compresses that surplus so the competitive field stays tight — while still rewarding every workout. There’s no point at which effort stops contributing to your Nest. Every EP earned, at whatever rate, still lifts your Nest Score.
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.