In this article, you’ll find an explanation of what Heart Rate is, how we measure it, and how Heart Rate Zones work. You will also learn what Resting Heart Rate (RHR) and Heart Rate Variability (HRV) mean, and how to read their charts in the Overview.
- Good-to-knows
- Heart Rate (HR)
- Heart Rate Zones
- Resting Heart Rate (RHR)
- Heart Rate Variability (HRV)
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.
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.
Resting Heart Rate (RHR)
Resting Heart Rate is the number of times your heart beats per minute when you are awake, relaxed, and sitting still. For most adults, a typical RHR ranges from 60 to 100 bpm.
How to read the RHR chart
Daily RHR (red dots)
Your Daily RHR is shown as red dots, with each dot representing a single day.
Lower RHR: Your body is functioning efficiently with good cardiovascular health.
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Higher RHR: Your body may be under strain, such as stress, illness, or tiredness.
Typical RHR Range (highlighted red area)
This is your personal baseline. It is based on the lowest 10 minutes of rest captured while you are awake, still, and not moving. Looking at it can help you recognize patterns over time.
Within or below your range: Your body is working efficiently.
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Above your range: Your body may need additional care.
Wear requirements
You need at least 6 hours of wear to see your Daily RHR for that day.
You need at least 10 days of wear in the last month to see your Typical Range.
Heart Rate Variability (HRV)
Heart Rate Variability measures the variation in time between each heartbeat. It is recorded during sleep and reflects how well your body recovers overnight.
How to read the HRV chart
Sleep HRV (blue dots)
The blue dots represent your Sleep HRV each night. The chart helps you understand how well your body restores itself.
- Higher Sleep HRV: Your body recovered well overnight and is prepared for the day.
- Lower Sleep HRV: Your body may be recovering less effectively.
Temporary dips are common. However, consistently low values may indicate that your body needs more rest or support. You may want to focus on sleep quality, stress management, or adjusting physical activity.
Typical HRV Range (highlighted area)
Your Typical HRV Range reflects what is normal for you when your body is functioning well. Comparing your sleep HRV to this range helps you understand your recovery needs.
HRV is highly individual. A “low” HRV for one person may be normal for another. What matters most is your own trend over time.
Wear requirements
You need at least 10 days of wear in the last month to see your Typical HRV Range.
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