Feature

Heart Rate Zones

Training intensity guidance based on real-time heart rate relative to personalized heart rate zones. Zones are typically defined as percentages of maximum heart rate (HRmax) or heart rate reserve (HRR = HRmax - resting HR). Common five-zone models include: Zone 1 (50-60% HRmax) for recovery, Zone 2 (60-70%) for base aerobic training, Zone 3 (70-80%) for aerobic capacity, Zone 4 (80-90%) for lactate threshold, and Zone 5 (90-100%) for VO2max intervals. Training in appropriate zones optimizes physiological adaptations: Zone 2 builds mitochondrial density and fat oxidation, while Zone 4-5 improves lactate clearance and VO2max. Wearables can auto-detect HRmax from workout data or use age-based estimates (220-age), though individual variation is significant. Zone alerts help maintain target intensity during workouts. Time-in-zone analysis reveals training distribution, supporting polarized training approaches (80% easy, 20% hard) recommended by exercise physiologists.

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