Understand your heart rate zones

Monitoring your heart rate is an effective way to measure the intensity of your activities. The app uses heart rate training zones to help you understand how strenuous your workout is. You can find your personalized zones by tapping your profile icon and selecting Heart Rate Zones.

Your Training Zones

Your heart rate zones are calculated based on your maximum and resting heart rate. Each zone corresponds to a different level of intensity and provides different cardiovascular benefits.

• Zone 0: Easy: For slow-paced activities like easy walks or core training. This zone is for activities that are easy on the heart.
• Zone 1: Warm Up: Used for warming up, cooling down, and recovering from previous workouts.
• Zone 2: Endurance: Ideal for burning fat and improving endurance without the need for a long recovery period afterward.
• Zone 3: Moderate: Effective for general cardiovascular fitness and increasing overall muscle strength.
• Zone 4: Intense: Helps improve your speed endurance and your body's ability to withstand higher lactic acid levels for longer.
• Zone 5: Performance: Your heart, blood, and respiratory system are working at their maximal capacity. This zone should only be maintained for short periods to boost performance.

Tips for Using Heart Rate Zones

Tailor your workouts to target specific zones based on your fitness goals. For example, spend more time in Zone 2 for long-distance endurance training, or incorporate short bursts in Zone 4 and 5 for high-intensity interval training (HIIT).

Summary

This article provides an overview of the different heart rate zones used to measure workout intensity. It explains the purpose of each zone, from easy recovery to maximal performance, helping you better understand your fitness data and tailor your training to meet specific goals.

Related

• Customize your heart rate zones
• Choose the calculation method for heart rate zones (Max HR, HRR, Lactate Threshold)
• Adjust your Max and Resting Heart Rate values