How to use Heart Rate Zones on your Apple Watch
Crush your fitness goals effectively with Heart Rate Zones
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Learning how to use Heart Rate Zones on yourApple Watchis crucial for anyone looking to get the most out of their training regimen.
Heart rate zones are ranges based on a percentage of your maximum heart rate (MHR) that reflects your exercise intensity. Using these zones, you can optimize your training to meet specific fitness goals, like burning fat or enhancing cardiovascular health.
There are five divided zones: very light (50-60% of MHR), light (60-70% of MHR), moderate (70-80% of MHR), hard (80-90% of MHR), and very hard (90-100% of MHR). Your Apple Watch displays these ranges in real-time so you can adjust your exercise intensity based on the heart rate zone you’re in.
In this guide, we’ll show you how to utilize the Heart Rate Zones on your Apple Watch effectively and how to edit them. All the entries on ourbest Apple Watchesguide are able to display heart rate zones, so any modern model will do the trick. And to complete your Apple Watch experience, ensure you have thebest fitness appinstalled on it.
Tools and requirements
Steps for how to use Heart Rate Zones on your Apple Watch
Step by step guide to use Heart Rate Zones on your Apple Watch
Not all workouts have the Heart Rate Zone view enabled by default. Follow these steps to enable it:OpentheWorkout app>Scrollto aworkout>TaptheMore Options button(three horizontal dots) >Scroll downtotap Preferences>Tap Workout Views(the first option) >Scroll downtoHeart Rate Zonesandtoggle onInclude.
Note that Heart Rate Zones are measured only if you’ve added your date of birth to the Health app.
1. Begin a workout
OpentheWorkoutappon your Apple Watch,selectaworkout, and wait for the 3-second countdown to complete. For detailed instructions, readhow to record a workout on your Apple Watch.
2. Switch to the Heart Rate Zone View
TurntheDigital Crownto switch between theWorkout Viewstill you find theHeart Rate Zone view.
Now, you can assess and adjust the intensity of your workout based on the Heart Rate Zone you’re in.
3. Review Heart Rate Zone data on your iPhone
Once you’ve finished a workout,launchtheFitness appon your iPhone and in theSummarytab,selecta workout underHistory.TapthegraphunderHeart RateortapShow MorebesideHeart Rateto view how long you spent in each heart rate zone.
4. Edit Heart Rate Zones
Heart Rate Zones are automatically calculated, but you may want a different breakdown. For example, you may want the lowest threshold to be higher, providing you with a more intense overall workout.
If so, follow these steps:Open Settingson your Watch >Scroll downandtap Workout>Scroll downandtap Heart Rate Zones.
Tap Manualand thentapeach Zone underHeart Rate Zones.
While Zone 1 only has Upper Limit, Zones 2 to 4 have Lower and Upper Limits, and Zone 5 only has a Lower Limit.TaptheLimitsand use theplusandminus iconsto adjust the heart rate limits for each zone.Tap Doneonce you’ve set the rates.
You can also do this on your iPhone.OpentheWatch appand in theMy Watchtab,scroll downtotap Workout.Scroll down,tap Heart Rate Zones, andtap Manual. Then,selecteach Heart Rate Zone andtapthenumberagainstBeats per Minuteto adjust it.
Final thoughts
Heart Rate Zones are a handy metric for tailoring your workout intensity to achieve precise fitness goals. Each heart rate zone offers specific benefits, like burning fat, enhancing endurance, and improving cardiovascular health, and knowing how long you’re in each zone gives you insights into your workout.
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Additionally, if you’re not already doing it, learnhow to store music on an Apple Watchand5 ways to use the Apple Watch to become a better runner.
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Nikshep Myle is a freelance writer covering tech, health, and wellbeing. He has written for popular tech blogs like Tom’s Guide, GadgetReview, SlashGear, and Creative Bloq, and has extensively reviewed consumer gadgets. When he’s not writing, you’ll find him meditating, gaming, discovering new music, and indulging in adventurous and creative pursuits.
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