Exercise intensity is calculated based on the percentage of the heart rate to the maximum heart rate. The maximum heart rate (HRmax) is calculated based on age or obtained from the watch's fitness assessment workout. You can figure out your heart rate zone by calculating the percentage of your current heart rate relative to your maximum heart rate.
| Heart Rate Zone | Description |
|---|---|
＜50% Non-Exercise zone | Typically in a quiet or general active state. You hardly achieve specific exercise goals in this zone. |
Warm-Up 50%-59% | Ideal for basic warm-ups before exercise. |
Fat burning 60%-69% | Ideal for mild fat burning and improving your general fitness level. |
Aerobic endurance 70%-79% | Ideal for efficient fat burning, and improving your fitness level and lung capacity. |
Anaerobic endurance 80%-89% | Ideal for explosive power and fatigue resistance training, but it is recommended to keep the duration relatively short. |
Extreme 90%-100% | Ideal for explosive power training. Limit the time spent in this zone, as injuries can easily occur. |
Exercise intensity is calculated based on the percentage of the heart rate to the heart rate reserve (Maximum heart rate – Resting heart rate). The maximum heart rate (HRmax) is calculated based on your age, and the resting heart rate is calculated from the heart rate measured by a smart watch. By calculating the percentage of your current heart rate to your heart rate reserve, you can get your heart rate zone.
| Heart Rate Zone | Description |
|---|---|
＜59% Non-Exercise zone | Typically in a quiet or general active state. You hardly achieve specific exercise goals in this zone. |
Basic aerobic 59%-73% | Basic aerobic zone. Running in this zone is effortless and natural, allowing for casual conversation. Training at this intensity strengthens cardiac muscle, enhances the body's oxygen delivery and utilization capacity, and improves aerobic endurance. |
Advanced aerobic 73%-83% | Advanced aerobic zone. Running in this zone is somewhat strenuous, with increased breathing but no wheezing, allowing you to maintain the pace for an extended period. Training at this intensity improves aerobic endurance and can simulate and adapt to marathon race pace. |
Lactate threshold 84%-87% | The range of 84% to 87% indicates the lactate threshold zone. Running in this zone is hard and strenuous but sustainable, breathing becomes wheezy and the muscles feel sore and fatigued due to lactate buildup. Training at this intensity improves the lactate threshold, lactate clearance capacity, and aerobic endurance. |
Basic anaerobic 88%-94% | Basic anaerobic zone. Running in this zone is very strenuous, with heavy breathing and wheezing, and you are too out of breath to speak after finishing. It is typically trained using interval sessions. Training at this intensity builds lactate tolerance and improves anaerobic endurance. |
Advanced anaerobic 95%-100% | Advanced anaerobic zone. Running in this zone is extremely strenuous and you'll feel unable to keep going to the end of the exercise. It is usually trained using high-intensity interval sessions, requiring a very fast pace. This training improves the anaerobic capacity and speed. |
Exercise intensity zones are divided based on the lactate threshold heart rates measured during outdoor running. During progressive load exercise, when the initial intensity is low, the body's oxygen uptake is greater than its demand for oxygen. At this time, the aerobic metabolism prevails. However, when the exercise reaches a certain intensity level, the body's oxygen uptake fails to meet its demand. As a result, the proportion of anaerobic metabolism increases, and the generation of lactate also accelerates. As exercise intensity reaches a certain load, the blood lactate concentration starts to soar, which is known as the "lactate threshold". The corresponding heart rate is referred to as lactate threshold heart rate.
| Heart Rate Zone | Description |
|---|---|
＜66% Non-Exercise zone | Typically in a quiet or general active state. You hardly achieve specific exercise goals in this zone. |
Warm-Up 66%-79% | Running at this intensity helps restore muscle function after higher-load training or it is also suitable for re-adapting to training after a prolonged break. |
Basic aerobic 80%-88% | Running at this intensity feels relaxed and natural, with steady breathing, and can be sustained for a relatively long time. Running at this intensity helps improve muscular oxidative metabolism and cardiac function, and enhances the body's aerobic metabolic capacity. |
Advanced aerobic 89%-96% | Running at this intensity feels somewhat demanding. Breathing becomes heavier but not breathless, and the body can quickly adjust and enter a stable physiological state, making it well suited for long-distance running training. |
Lactate threshold 97%-102% | Running at this intensity feels strenuous but still sustainable. Breathing quickens, lactate begins to accumulate rapidly, and the body simultaneously accelerates the metabolism of acidic substances to maintain a relatively balanced internal environment. Training in this zone helps improve lactate tolerance and the ability to clear lactate. |
Anaerobic exercise ＞102% | Running at this intensity feels extremely uncomfortable, with heavy breathing, and cannot be sustained for long. It is typically used in high-intensity interval running training to improve maximum speed and sprinting performance. |