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 has leaned further into fitness 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 view heart rate zones for any type of cardio-based workout in real time, so if you're running, for example, you can look at your wrist anytime 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 it performs 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 as an energy source.
The higher the heart rate zone, the less your oxygen intake is, and so the more your body relies on carbohydrates to produce glycogen for fueling your muscles. By contrast, the lower the heart rate zone, the more fat you burn, although this is offset by the fact that you're burning fewer calories overall than if you were working out at a higher intensity.
By monitoring your Heart Rate Zone, you can make your workout more efficient and challenge yourself to improve your fitness. For instance, once you can comfortably remain in a given heart rate zone throughout your workout, you may want to push yourself into the next zone. Generally speaking, being able to increase and sustain workload at a higher heart rate zone indicates that your heart is getting stronger.
How to View 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.
- Launch the Workout app on your Apple Watch.
- Begin a cardio-focused workout, such as an outdoor run.
- Turn the Digital Crown to the Heart Rate Zone workout view.
The Heart Rate Zones are presented in five segments, indicating effort levels from light to increasingly harder. You'll also see your current zone, heart rate, time in the 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:
- Launch the Fitness app on your iPhone.
- Tap a workout, then tap Show More next to Heart Rate.
How to Edit Your Heart Rate Zones
If you'd rather not rely on your Apple Watch to calculate your zones based on your health data, you can manually edit them.
- Launch the Settings app on your Apple Watch.
- Tap through to Workout -> Heart Rate Zones.
- Tap Manual.
- Tap Zone 2, Zone 3, or Zone 4, then enter lower and upper limits.
You can also edit zones in the Watch app for iPhone. Tap the My Watch tab, go to Workout -> Heart Rate Zones, then tap Manual, and you'll be able to access the same three zones to enter upper and lower limits.
Related Roundups: Apple Watch Series 9, Apple Watch SE, Apple Watch Ultra 2
Buyer's Guide: Apple Watch (Neutral), Apple Watch SE (Caution), Apple Watch Ultra (Neutral)
Related Forum: Apple Watch
Popular Stories
When to Expect a New Apple TV to Launch
Tuesday April 9, 2024 8:30 am PDT by Joe Rossignol
It has been nearly a year and a half since the current Apple TV was released, so the device is becoming due for a hardware upgrade. Below, we recap rumors about the next Apple TV, including potential features and launch timing. The current model is the third-generation Apple TV 4K, announced in October 2022. Key new features compared to the previous model from 2021 include a faster A15...
Read Full Article • 133 comments
Alleged iPhone 16 Battery Details Show Smaller Capacity for One Model
Tuesday April 9, 2024 3:46 am PDT by Tim Hardwick
Apple's upcoming iPhone 16 lineup will feature bigger battery capacities compared to previous-generation models with the exception of the iPhone 16 Plus, which will have a smaller battery than its predecessor. That's according to the Chinese Weibo-based leaker OvO Baby Sauce OvO, a relatively new source of supply chain leaks with an as-yet unproven track record for accuracy. The iPhone 16 ...
Read Full Article • 40 comments
When to Expect the Next iPad Mini and Low-End iPad Models to Launch
Sunday April 7, 2024 6:45 am PDT by Joe Rossignol
While rumors have been focused on new iPad Pro and iPad Air models, some Apple customers are wondering when the next iPad mini will be released. In his Power On newsletter today, Bloomberg's Mark Gurman said new iPad mini and entry-level iPad models will be released in late 2024 at the earliest. "The company is also working on new versions of the low-end iPad and iPad mini, but those...
Read Full Article • 79 comments
Best Buy Introduces Record Low Prices Across Every 10th Gen iPad
Sunday April 7, 2024 8:01 am PDT by Mitchel Broussard
Following a few notable discounts on MacBooks yesterday, Best Buy today introduced a sale on the 10th generation iPad, including numerous all-time low prices on the tablet. Prices start at $349.00 for the 64GB Wi-Fi model, and include $100 markdowns on both Wi-Fi and cellular devices. Note: MacRumors is an affiliate partner with Best Buy. When you click a link and make a purchase, we may...
Read Full Article • 35 comments
Microsoft Says Windows Laptops With Snapdragon X Elite Will Be Faster Than M3 MacBook Air
Monday April 8, 2024 10:00 am PDT by Joe Rossignol
Microsoft will advertise that its upcoming Windows laptops with Qualcomm's Snapdragon X Elite processor are faster than the MacBook Air with Apple's latest M3 chip, according to internal documents obtained by The Verge. "Microsoft is so confident in these new Qualcomm chips that it's planning a number of demos that will show how these processors will be faster than an M3 MacBook Air for CPU...
Read Full Article • 448 comments
Apple Event for New iPads Still Considered 'Unlikely' Following Delays
Tuesday April 9, 2024 6:37 am PDT by Joe Rossignol
Apple is "unlikely" to hold an event to announce new iPad Pro and iPad Air models, according to sources cited by Taiwanese supply chain publication DigiTimes. Bloomberg's Mark Gurman already said Apple was not planning to hold an event for the new iPads, but he made this claim back in early March, before it was reported that the devices were postponed due to manufacturing delays. With the...
Read Full Article • 38 comments
iPhone 16 Plus Rumored to Come in These 7 Colors
Wednesday April 10, 2024 3:52 am PDT by Tim Hardwick
Apple's iPhone 16 Plus may come in seven colors that either build upon the existing five colors in the standard iPhone 15 lineup or recast them in a new finish, based on a new rumor out of China. According to the Weibo-based leaker Fixed focus digital, Apple's upcoming larger 6.7-inch iPhone 16 Plus model will come in the following colors, compared to the colors currently available for the...
Read Full Article • 67 comments
