Learn about Heart Rate and Heart Rate Zones: what they mean and how they support stress management.
Good-to-knows
- Heart Rate is available in the Timeline screen.
- Heart Rate Zones appear in the activity report after you complete an activity.
- Resting Heart Rate and Heart Rate Variability are available in the Overview screen.
What is Heart Rate (HR)
Heart Rate (HR) is the number of times your heart beats per minute (bpm).
It reflects the activity of your Sympathetic Nervous System (SNS), which helps your body respond to physical activity and moments of stress. When you exercise or experience emotional pressure, the SNS releases hormones such as adrenaline. This causes your heart to beat faster so your body can meet increased demands.
Understanding your heart rate helps you see how your body responds to daily situations and supports awareness of your physical and emotional well-being.
Heart Rate Zones
Heart Rate Zones are percentages of your estimated maximum (max.) heart rate. They help you understand the intensity level of your activity or workout.
- Zone 1 (50–60% of max. HR): Light activity such as walking, stretching, or gentle yoga. Useful for warm-ups and recovery.
- Zone 2 (60–70% of max. HR): Comfortable movement, such as easy running or swimming. Supports endurance and overall aerobic fitness.
- Zone 3 (70–80% of max. HR): Moderate intensity, which is suitable for steady efforts such as tempo runs. Helps strengthen the cardiovascular system.
- Zone 4 (80–90% of max. HR): High intensity, often seen in interval training. Boosts aerobic performance and speed.
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Zone 5 (90–100% of max. HR): Maximum effort during short bursts, such as sprints. Improves power and peak performance.
How HR Zones support stress management
Zones 1 and 2: Gentle activity can help reduce emotional stress.
Zones 2 and 3: This type of activity supports stress resilience by improving cardiovascular health.
Aim to spend at least 15 minutes in Zone 2, four to five times a week. This level of activity supports circulation, endurance, and long-term stress resilience.
Adding 15 minutes in Zone 3, three times a week, can further improve cardiovascular fitness and energy levels.
This will also reflect in your Intense Activity chart.
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