How to Use Heart Rate Zones on Apple Watch

Master your workout intensity using Heart Rate Zones on Apple Watch. Follow these steps to monitor, customize, and optimize your fitness performance.

1. Verify your health data. Open the Health app on your iPhone. Navigate to Summary, tap your profile icon, and ensure your Date of Birth, Height, and Weight are accurate under Health Details to allow for precise zone calculation.
2. Initiate a workout. Open the Workout app on your Apple Watch. Select a cardio-based activity, such as Outdoor Run, Indoor Cycle, or HIIT.
3. View the Heart Rate zone metric. During your workout, rotate the Digital Crown to scroll through the data screens. Locate the screen displaying your Heart Rate Zone, which labels your intensity from Zone 1 (Easy) to Zone 5 (Maximum).
4. Define custom heart rate zones. Open the Watch app on your iPhone. Navigate to My Watch > Workout > Heart Rate Zones. Select Manual to input your own Beats Per Minute (BPM) ranges for each zone based on your specific training goals.
5. Analyze session results. After completing your workout, open the Fitness app on your iPhone. Select the completed workout from the Summary tab and scroll down to the Heart Rate section to view the time spent in each intensity zone.