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.

heart rate zones apple watch
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.

  1. Launch the Workout app on your Apple Watch.
  2. Begin a cardio-focused workout, such as an outdoor run.
  3. Turn the Digital Crown to the Heart Rate Zone workout view.

workout

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:

  1. Launch the Fitness app on your ‌iPhone‌.
  2. Tap a workout, then tap Show More next to Heart Rate.

fitness

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.

  1. Launch the Settings app on your Apple Watch.
  2. Tap through to Workout -> Heart Rate Zones.
    settings

  3. Tap Manual.
  4. Tap Zone 2, Zone 3, or Zone 4, then enter lower and upper limits.
    settings

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 Forum: Apple Watch

Popular Stories

AirPods Pro 3 Mock Feature

AirPods Pro 3 Just Months Away – Here's What We Know

Friday April 18, 2025 5:16 am PDT by
Despite being more than two years old, Apple's AirPods Pro 2 still dominate the premium wireless‑earbud space, thanks to a potent mix of top‑tier audio, class‑leading noise cancellation, and Apple's habit of delivering major new features through software updates. With AirPods Pro 3 widely expected to arrive in 2025, prospective buyers now face a familiar dilemma: snap up the proven...
iphone 17 air dummy unbox therapy

iPhone 17 Air's Extreme Thinness Demoed in New Video

Tuesday April 22, 2025 10:22 am PDT by
Apple plans to release an all-new super thin iPhone this year, debuting it alongside the iPhone 17, iPhone 17 Pro, and iPhone 17 Pro Max. We've seen pictures of dummy models, cases, and renders with the design, but Lewis Hilsenteger of Unbox Therapy today showed off newer dummy models that give us a better idea of just how thin the "iPhone 17 Air" will be. The iPhone 17 Air is expected to be ...
ipad air windows 11 arm

M2 iPad Air Runs Windows 11 ARM via Emulation, Thanks to EU Rules

Tuesday April 22, 2025 5:01 am PDT by
A developer has demonstrated Windows 11 ARM running on an M2 iPad Air using emulation, which has become much easier since the EU's Digital Markets Act (DMA) regulations came into effect. As spotted by Windows Latest, NTDev shared an instance of the emulation on social media and posted a video on YouTube (embedded below) demonstrating it in action. The achievement relies on new EU regulatory...
iphone 16 pro models 1

17 Reasons to Wait for the iPhone 17

Thursday April 17, 2025 4:12 am PDT by
Apple's iPhone development roadmap runs several years into the future and the company is continually working with suppliers on several successive iPhone models simultaneously, which is why we often get rumored features months ahead of launch. The iPhone 17 series is no different, and we already have a good idea of what to expect from Apple's 2025 smartphone lineup. If you skipped the iPhone...
iOS 18

iOS 18.5 Includes Only a Few Changes So Far

Monday April 21, 2025 11:00 am PDT by
Apple seeded the third beta of iOS 18.5 to developers today, and so far the software update includes only a few minor changes. The changes are in the Mail and Settings apps. In the Mail app, you can now easily turn off contact photos directly within the app, by tapping on the circle with three dots in the top-right corner. In the Settings app, AppleCare+ coverage information is more...
iphone 17 pro majin bu sky blue

iPhone 17 Pro Allegedly Coming in Sky Blue Color Used for MacBook Air

Tuesday April 22, 2025 4:08 am PDT by
Apple will unveil the iPhone 17 Pro in a new Sky Blue color, the same color that debuted on the latest M4 MacBook Air models Apple released in March. That's according to the leaker Majin Bu. Concept mockup from Majin Bu Writing on his website, Bu claims that "sources close to the supply chain confirm that several iPhone 17 Pro prototypes have been made in various colors, with Sky Blue...
iPhone 17 Pro Blue Feature Tighter Crop

iPhone 17 Pro Launching Later This Year With These 13 New Features

Wednesday April 23, 2025 8:31 am PDT by
While the iPhone 17 Pro and iPhone 17 Pro Max are not expected to launch until September, there are already plenty of rumors about the devices. Below, we recap key changes rumored for the iPhone 17 Pro models as of April 2025: Aluminum frame: iPhone 17 Pro models are rumored to have an aluminum frame, whereas the iPhone 15 Pro and iPhone 16 Pro models have a titanium frame, and the iPhone ...