Mastering your workouts: Understanding heart rate zones

What are heart rate zones?

Heart Rate (HR) zones are an essential way to understand your exercise intensity and optimise your workouts. They are determined based on two key factors:

1. Resting Heart Rate (RHR): Your heart rate when your body is at complete rest, and in a physically and mentally calm state, reflecting your overall heart health
2. Maximum Heart Rate (MHR): The highest heart rate you can achieve during vigorous physical activity

As you exercise, your heart rate increases above your resting heart rate to supply oxygen more efficiently to your muscles. By monitoring your heart rate zones, you can fine-tune your workout intensity to meet specific fitness goals like fat burning, stamina building, or post-workout recovery.

Five heart rate zones

Heart rate zones are divided into five distinct levels, each targeting different fitness goals and providing unique benefits.

Zone 1

Zone 1 helps in muscle recovery and reduces overall fatigue. It’s essential for warm-ups, recovery between intense workouts, and maintaining overall fitness. Spending time in this zone ensures your muscles stay active without over-exerting your heart.

Range: 50%-60% of MHR

Zone 2

This zone is excellent for longer workouts focused on burning fat. If your goal is weight loss or building aerobic endurance, Zone 2 is where you’ll see the best results. Your body will primarily burn fat for energy in this zone.

Range: 60%-70% of MHR

Zone 3

Exercising in this zone helps improve aerobic fitness, increases stamina, and strengthens the cardiovascular system. It’s a sweet spot for those aiming to enhance overall cardiovascular health.

Range: 70%-80% of MHR

Zone 4

This zone helps improve cardiovascular endurance and increase calorie burn. It’s effective for increasing speed and enhancing overall fitness.

Range: 80%-90% of MHR

Zone 5

This is the highest intensity zone where you push your limits, but workouts in this zone should be sustained for short periods due to the intensity involved. This zone is beneficial for interval training and high-intensity workouts.

Range: 90%-100% of MHR

How to calculate your maximum heart rate?

The most accurate way to determine your maximum heart rate (MHR) is through a clinical VO2 max test, but a simple estimation can also be done by subtracting your age from 220.

For example, if you are 30 years old, your MHR would be 220 – 30 which equals 190, and the corresponding HR zones would be: 

• Zone 1: 95-114 bpm
• Zone 2: 114-133 bpm
• Zone 3: 133-152 bpm
• Zone 4: 152-171 bpm
• Zone 5: 171-190 bpm

Which HR zones should you target?

With the Gabit Smart Ring, you can now view your heart rate zones in real time during workouts. Each zone aligns with a different fitness objective, allowing you to adjust your workout intensity and achieve your desired results. Whether you're aiming to burn calories, improve endurance, or recover after a tough workout, monitoring your HR zones helps you stay on track.

Switching between zones can also lead to greater oxygen consumption, pushing your body to burn more calories and fat for energy. A well-rounded fitness plan balances time spent in each zone to maximize overall health and performance.

Important caveats

While the Gabit Smart Ring and app provide a convenient way to monitor and track your heart rate zones, it’s essential to remember that these estimates aren’t as precise as lab tests.

Please note that the Gabit Smart Ring is not a medical device. It’s not meant to diagnose, treat, cure, or prevent medical conditions. Always consult a medical professional before making any changes to your medication, routine, diet, sleep, or workouts.