Fitness
Heart rate zones on Apple Watch and iPhone – 9to5Mac
A handy health and fitness feature with watchOS and iOS is the ability to see your heart rate zones on Apple Watch and iPhone. Read on for what they mean, how to see your max heart rate, manually edit your zones, and more.
Apple Watch and iPhone – with watchOS 9/iOS 16 and later – automatically create your five heart rate zones based on the Heart Rate Reserve method. Max and resting values are updated automatically on the first day of each month.
Here’s how Apple describes the feature:
“Heart Rate Zones are a percentage of your maximum heart rate and are automatically calculated and personalized using your health data. On Apple Watch, Heart Rate Zones are presented in five segments—effort levels from light to increasingly harder. By monitoring your Heart Rate Zone, you can make your workout more efficient and challenge yourself to improve your fitness.”
How to see heart rate zones on Apple Watch and iPhone
See heart rate zones during a workout
- Make sure you’re running watchOS 9 or later on Apple Watch and also have your birthdate entered in the Health app on iPhone
- Start a cardio-focused workout like a walk, run, or cycling (Apple hasn’t shared exactly which workout types include heart rate zones except for “cardio-focused” ones)
- Swipe down on the first Workout screen to see your heart rate and which zone it’s in
See heart rate zones after a workout
- After a workout, head to the Fitness app on iPhone to see heart rate zone data
- Choose a workout from the main Summary screen or tap the rings or Show More to pick a different date/workout
- Once you’ve picked a workout, swipe down until you see Heart Rate, tap Show More
Now you’ll see the breakdown of how much time you spent in each heart rate zone:
How to manually edit your heart rate zones
While the heart rate zones are automatically added based on your age, height, and weight, you can manually change them (usually for advanced athletes).
- Head to Settings > Workout > Heart Rate Zones on your Apple Watch and choose Manual at the top
- Or on iPhone go to the Apple Watch app > Workout > Heart Rate Zones then choose Manual at the top
How to see your max heart rate?
Going beyond your max heart rate is considered unsafe by medical professionals. To see your recommended maximum:
- Head to Settings > Workout > Heart Rate Zones on your Apple Watch, swipe down to find your max heart rate
- Or on iPhone go to the Apple Watch app > Workout > Heart Rate Zones, swipe down to find your max heart rate
What do heart rate zones mean?
Understanding your heart rate zones can be useful in a variety of ways. But some of the most practical applications are using heart rate training (properly rest or push yourself), targeting fat-burning or carb-burning heart rate zones, and awareness for those who have health conditions.
The Cleveland Clinic has a helpful article on understanding what kind of calories you’re burning in different zones. This won’t map directly to the five heart rate zones with Apple Watch, but is a good starting point.
Use your max heart rate (details on finding above) to figure out the numbers from the below calculations:
- Lower-intensity zone: You’re exercising at 50% to 60% of your max heart rate. At this point, 85% of the calories you burn are fat. The downside? You’re burning fewer calories overall than you would if you were exercising at a higher intensity. You’re generally able to sustain this zone the longest amount of time.
- Temperate zone: You’re exercising at 60% to 70% of your max heart rate. Roughly 65% of the calories you burn are fat.
- Aerobic zone: Working at 70% to 80% of your max heart rate puts you in the aerobic zone. About 45% of the calories you burn are fat. But you’re burning a higher number of overall calories compared to the other heart rate zones. You generally sustain this zone the shortest amount of time.
For heart rate training, the big idea is to “train your aerobic system without overstressing your skeletal and muscular systems, explains personal trainer Erin Carr.” Check out this article from Runner’s World for all the fine details:
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SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
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