Heart Rate (HR)
Your Heart rate is a measure of how many times your heart beats per minute (bpm).
Why Does Heart Rate Matter?
Heart rate reflects the activity of your Sympathetic nervous system (SNS), which plays a key role in how your body responds to stress and physical activity.
When you experience emotional stress or engage in exercise, the SNS releases hormones like adrenaline. This signals your heart to beat faster, helping your body meet extra demands by increasing blood and oxygen flow to your muscles and organs.
By tracking your heart rate, you can see how your body adapts to different situations, giving you a clearer picture of your physical and emotional well-being.
Heart Rate Zones
Heart rate zones, which are percentages of your maximum heart rate, can help you determine the intensity of your workout or activity. Find them in the Overview tab, click the Awake tab and scroll down to the bottom of the screen.
Here’s a breakdown of the five Heart Rate Zones and how they relate to different levels of physical activity:
Zone 1 (50-60% of max HR): Light, easy movement like walking, stretching, or yoga. Ideal for warm-ups and recovery.
Zone 2 (60-70% of max HR): A brisk but comfortable pace, such as slow running or swimming. Great for endurance and aerobic fitness.
Zone 3 (70-80% of max HR): Moderate intensity, suitable for sustained activities like tempo runs. Supports cardiovascular fitness and fat-burning.
Zone 4 (80-90% of max HR): Higher intensity, often used in HIIT and interval training. Boosts aerobic fitness and speed.
Zone 5 (90-100% of max HR): Maximum effort, seen in short bursts of intense exercise like sprints. Enhances power and speed.
Heart Rate Zones aren’t just about fitness—they can also support stress management:
Zones 1 & 2 can offer quick relief from high emotional stress.
Zones 2 & 3 help build stress resilience by improving cardiovascular health and promoting relaxation.
To improve how you feel, try spending at least 15 minutes in Zone 3, three times a week.