How to use heart rate zone tracking on Apple Watch

With the debut of watchOS 9, Apple introduced new workout features that aim to take your personal fitness to the next level. One of these new features is heart rate zones. This article explains what they are for and how to use them.

apple watch heart rate zones
Apple has leaned more fitness-wise with the release of each new version of watchOS, and the latest version, ‌watchOS 9‌, adds more metrics to your wrist than ever before on Apple Watch.

You can now see heart rate zones for any type of cardio workout in real time, so if you’re running, for example, you can look at your wrist at any time and see what heart rate zone you’re currently in.

What are heart rate zones?

Each heart rate zone is a percentage of your maximum heart rate, or the number of beats you make per minute. These zones can be used as training levels that let you know your intensity level, how hard your heart is working, and whether you’re using carbohydrates or fat for energy.

The higher your heart rate zone, the lower your oxygen intake, and therefore the more your body relies on carbohydrates to make glycogen to fuel your muscles. Conversely, the lower your heart rate zone, the more fat you burn, although this is offset by the fact that you generally burn fewer calories than if you were training at a higher intensity.

By monitoring your heart rate zone, you can make your training more efficient and challenge yourself to improve your fitness. For example, once you can comfortably stay in a certain heart rate zone during your workout, you may want to move on to the next zone. Generally speaking, being able to increase and maintain the workload in a higher heart rate zone indicates that your heart is getting stronger.

How to see your heart rate zone during a workout

On Apple Watch, heart rate zones are automatically calculated and personalized using your health data, but only if you’ve entered your date of birth in the Health app on your iPhone.

  1. throw the Exercise app on your Apple Watch.
  2. Start a cardio-focused workout, such as an outdoor run.
  3. Turn the digital crown to the training view Heart rate zone.


Heart Rate Zones are presented in five segments, indicating effort levels from light to increasingly difficult. You’ll also see your current zone, heart rate, time in current zone, and your average heart rate.

How to review your heart rate zone data

To see a graph detailing the estimated time you spend in each heart rate zone, do the following:

  1. throw the Physical aptitude app on your ‌iPhone‌.
  2. Tap a workout, then tap Show more next to Heart rate.

physical aptitude

How to edit your heart rate zones

If you prefer not to rely on your Apple Watch to calculate your zones based on your health data, you can manually edit them.

  1. throw the Settings app on your Apple Watch.
  2. touch to Training -> Heart Rate Zones.
  3. Play Manual.
  4. Play zone 2, zone 3either zone 4then enter the lower and upper bounds.

You can also edit zones in the Clock app for ‌iPhone‌. tap on the My watch tab, go to Training -> Heart Rate Zonesthen play Manualand you will be able to access the same three zones to enter upper and lower limits.

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