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9.2.1. Heart rate zones
Standardised heart rate zones are used to help optimally control the intensity and
effect of your training. The heart rate zones may vary depending on the type of
sport, since the number of active muscle groups and the number of heartbeats
per minutes differs. The coloured scale (
) next to the heart rate view displays
which heart rate zone you currently find yourself in.
The following overview provides a rough guide:
Zone 1 Very light • Warm-up phase during exercise
• Everyday activity such as walking/climbing stairs
Zone 2 Light • Develops aerobic endurance
• Increases fat burn
• Improves overall fitness
• Prepares for more intensive exercise
Zone 3 Moderate • Improves cardiovascular performance
• Improves aerobic fitness
Zone 4 Hard • Improves anaerobic performance
Zone 5–6 Maximum • Improves anaerobic high intensity performance
during short training phases
We strongly recommend that you inform yourself about this topic
before undertaking training based on heart rate zones to prevent
training mistakes and consequential damage to health!
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