How to use heart rate zone tracking on Apple Watch

Apple Watch has always been for fitness, but with watchOS 9, Apple has taken it to a new level. There are now many features and scales that can be tracked on the wrist for additional information during exercise. Viewing and monitoring heart rate zones during exercise is one of the most important improvements to fitness on watchOS 9.

With watchOS 9, you can customize any workout to display heart rate zones; for example, while running, you can check your watch to see what heart rate zone you are in now. It's a useful scale, and you can adjust it to suit your needs. The methods below to access and analyze heart rate areas are detailed on your Apple Watch .

What does the heart rate zone mean?

Exercising within certain "zones" of the heart rate monitor, defined as percentages of MHR, can lead to a heart rate per minute. If you put too much pressure on yourself during exercise, your heart and body may not be able to cope with it.

Chris Travers of the Cleveland Clinic explains that heart rate zones "make you more efficient, but allow you to challenge yourself to boost cardiovascular fitness."

The concept of heart areas responds to the most pressing concern regarding physical activity: how to determine if you exercise with appropriate intensity.

How does Apple Watch determine your heart rate?

Apple watchOS 9 watches show your heart rate in five distinct zones. Zone 1 is the least dense, and zone 5 is the most (zone 5).

Ranges of possible outcomes based on age and sex are a function of an individual's age

Zone 1 range (less than 127 bpm)

Zone 2 (128-138 bpm)

Zone 3 (139-149 bpm)

Zone 4 (150 - 161 bpm)

Heart rate zone 5 (160+)

The maximum heart rate is used to calculate the intervals of the region in a beats per minute. Thus, you have to enter your actual age when creating the Apple Watch profile.

Heart rate zones in Apple Watch and how to set them up

You can get your heart rate zone by subtracting 220 from your age.

The heart rate zone can be customized on your Apple Watch.

Know that if you select your areas manually, they won't adapt to your changing needs as you age. Since the maximum heart rate naturally decreases over time, you will need to reset it periodically.

The parameters of the heart rate zone can be checked in the following ways:

On your iPhone, open the Watch app.

To access the exercise, swipe down and select it.

Select a region based on your BPM.

Either use automated mode, which uses your age to determine your heart rate range, or use the manual method to choose your zones.

Show heart rate zone display on Apple Watch

In watchOS 9, the new Workout Views feature allows you to customize the screen to display only the data you need during your workout. To view your heart rate zones, you must activate the exercise view that contains these areas.

Get your Apple Watch by opening the Workout app.

To modify your chosen exercise, select the gear icon. The inference is represented by a three-dot icon (...).

To set up notifications for a specific type of workout session, click on its edit icon. Click the pencil icon.

Select the Exercise Perspectives menu option.

Choose Edit view.

To check your heart rate zone, toggle the "Include on/off" switch. This perspective can be reached if the toggle switch is green and not otherwise available.

Regardless of the goal of your workout (open, calories, time, etc.), this strategy will help you achieve it. The exercise method(s) you choose can be used for any purpose. You'll want to know how to see heart rate zones in Workout View now that you've enabled it.

Methods for heart rate analysis

Access to your iPhone is required to evaluate and track heart rate data over time.

Launch the Health & Fitness app on your iPhone.

To see heart rate data from a specific workout, select that workout from the list or touch Show more to learn more.

To see more information about heart rate, select it from the list and then press "Show More".

Your heart rate during exercise will be represented graphically in order to watch you.

Change heart rate zones on Apple Watch

Apple's built-in heart rate zones include virtual targets that you can use when you first turn them on. If you're committed to exercise, you may want to adjust your heart rate zones to meet your unique needs. You will also need access to an iPhone for this.

Launch the iPhone Watch app.

Click Exercise.

Check your heart rate in your areas

Go with the "Manual" option.

Select the heart rate zone by clicking on it.

Next, type a new number.

See heart rate zones in your Apple Watch on iPhone

While the Workout View app for Workout displays the active heart rate zone, the iPhone fitness app requires a complete understanding of heart rate zone shifts and a breakdown of how long you've been in each zone.

Launch the fitness app for your iPhone. Another option is to press and hold the Fitness app and then choose Workouts.

Select All Workouts from the list that appears.

Choose the session for which you want to view your heart rate zones.

Determine a specific exercise routine afterwards.

Check your heart rate in the Heart rate area toward the bottom of the workout report screen.

Choose "Show more" under the Heart rate heading.

Evaluate the target heart rate zone for this operation.

It is important to realize that as you progress in these areas, lactic acid begins to accumulate in your muscles.

The efficiency of blood flow to the heart and skeletal muscles can be improved by regular exercise in the heart rate zone 3. And in this range, you will feel the beginning of the accumulation of irritating lactic acid in the bloodstream.

Similarly, training at this level of zone 4 will help you gain speed and endurance. Your ability to use carbohydrates as an energy source improves, and the tolerance of lactic acid in the blood increases.

Final Thoughts

With WatchOS 9, Apple aims to turn the greatest Apple Watch into a full-function fitness tracker. Different views are available for other workouts, among many other possibilities to customize your routine. Apple has included the ability to perform unique exercises on your Apple Watch, so you can simply program a training regimen for a particular workout style.