How to maximize the heart rate zones on Apple Watch

If you discover that you have received a new Apple Watch, you might want to try using it to shed your Christmas weight. What you should know about Apple Watch heart rate zones is provided below.

Understanding and utilizing Heart Rate Zones on your Apple Watch will help you achieve your fitness goals, whether you’re a recreational warrior who enjoys pounding the pavement in sleet and snow or you enjoy sweating among the crowd of New Year’s Resolutioners at the gym. This tip primarily discusses which heart rate zone to train in if fat loss is your primary objective as well as how to use your Apple Watch to change heart rate zones mid-workout.

Five Heart Rate Zones exist. Each one represents a portion of your maximum heart rate (MHR). You can quickly determine the MHR by deducting your age from 220.

Heart rate zones on your Apple Watch

Your Apple Watch has five heart rate zones

  • 50 to 60 percent of MHR in Zone 1. very little effort required.
  • 60 to 70 percent of MHR is in Zone 2. Little effort required.
  • 70 to 80 percent of MHR is in Zone 3. moderate level of effort
  • 80 to 90 percent of MHR in Zone 4. hard work ethic.
  • 90 to 100 percent of MHR in Zone 5. extreme effort level

It’s crucial to gauge your current level of fitness by determining your resting heart rate in order to determine your maximum heart rate (RHR). For comparison, a healthy person’s resting heart rate ranges from 60 to 80 beats per minute (BPM).

The resting heart rate of a well-trained athlete, however, may be as low as 40 BPM. Usain Bolt reportedly runs at an incredibly effective 30 BPM.

When considering heart rate monitoring during exercise, and particularly fat reduction, RHR is important since the more fit you are, the less effort your heart has to do to pump blood throughout your body during rest.

Check your resting heart rate on your Apple Watch as soon as you wake up in the morning for the most accurate reading.

Body Capacity:

In addition to your body’s capacity to effectively pump blood throughout your body with fewer beats, having a low RHR lowers your risk for lifestyle-related comorbidities associated with being overweight, such as heart disease. Another advantage is that climbing the stairs won’t leave you out of breath.

While exercising in any of the aforementioned zones has advantages, exercise physiologists and trainers have long commended Zone 2 for promoting fat reduction since it forces your body to burn stored fat rather than carbohydrates. Maybe you’ve seen the recent #HotGirlWalkTikTok craze, which proves that walking is the best form of exercise for burning fat when done at a low intensity.

However, if losing weight is your main objective, maintaining a calorie deficit during the holidays should be your only concern. In essence, you are burning off more calories than you are consuming.

Walking is, in fact, the type of exercise that the average person can sustain for an extended amount of time to maximum calorie burn (Zone 2). Instead of sprinting or engaging in high-intensity interval exercise. It can put our metabolisms into overdrive by clocking in at Zones 4 or 5, this is ideal.

Your Apple Watch will compute your MHR and Heart Rate Zone for you during your workout. Make sure your birthday is entered into the Health App in order to display your Heart Rate Zone during a cardio workout.

Heart rate zones on your Apple Watch


You can also manually enter the zones that you desire. Manually enter them by going to Settings > Workout > Heart Rate Zones.

Open the fitness app on your Apple Watch, pick a cardio-based workout, and spin the Digital Crown to see your Heart Rate Zone while working out. BPM, time spent in your current zone, and average heart rate will all be shown on the same screen by your watch.

Adjust the speed or intensity of your workout in order to reach your target zone. If you’re trying to stay in Zone 2 but find that you’re stalling in a higher or lower zone.

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