I’m a fitness tracker and marathon runner, and I’ve been wearing an Apple Watch for the past ten years, and I’m here to tell you about a handy feature you probably don’t use – Heart Rate Zones. Used correctly, they can transform your watch from a simple heart rate monitor, to a more advanced device that can help you train smarter, and avoid accidents.
Apple introduced heart rate zones on its watches in September 2022, giving users the option to monitor exercise in real time in five different zones. These fields are automatically calculated based on health data, or you can manually adjust them – read on to find out how.
How to adjust your heart rate zones
If you’re already wearing one of the best Apple Watches, your watch will already be collecting data to estimate your heart rate zones, based on your current level of exercise. This is generally more accurate than the “220-year” method, but if you have tested to find your specific Max Heart Rate, you can enter your data to make your data more reliable.
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To find heart rate zones during exercise, use the digital crown up and the heart rate zones will appear. You’ll see your current BPM, your current colored zone, and the time you’ve spent on each zone so far.
To adjust your heart rate zones, go to the Watch app on your iPhone, click My Watch in the lower left corner, then scroll to Workout, then heart rate zones. From here, switch from Automatic to Manual, and click in each field to enter your BPM levels.
What are the benefits of using Heart Rate Zones when exercising?
‘Zone 2’ Training
You’ve probably heard of the magic zone 2, but it’s not just another fitness fad, it’s a scientifically proven method used by athletes and fitness enthusiasts to improve cardiovascular health and endurance. For example, one study published in the journal Healthcare shows how a group of ski athletes improved their sports performance by taking training in second places. It’s not just limited to skiing, it’s a popular training method used frequently in endurance sports like running, cycling and swimming.
Exercising in zone 2 can improve the body’s mitochondrial function, which means your body is more efficient at burning fat for fuel. By keeping an eye on your Apple Watch during your training you can make sure you’re not pushing yourself too hard during an easy run.
Prevents excessive exercise
It’s a common trap many runners fall into – pushing too hard on days that should be ‘easy’. Apple Watch colors the different zones, so if you see yourself pushing into the 5th red zone during a bike ride, that’s a sign to slow down. This helps prevent injuries in training blocks.
It teaches you about effort awareness
If you are running, tired or sick, your heart rate will tell you. Exercising your heart rate will help give you a better sense of “feeling” your energy. Most running coaches will stress the importance of being able to hold a conversation in Zone 2, but if you’re running alone, it can be difficult to know how to run. Using your heart rate is a great indicator.
Additionally, as you get fitter and stronger, your heart rate zones will change as your resting heart rate drops, and your heart will work more efficiently to get rid of lactic acid. Apple Watch will automatically update your locations, helping you increase your speed, while making sure you don’t exert yourself too much.
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