WatchOS9 Heart Rate Zones Explained (New Apple Watch Workout Feature!)

WatchOS9 Heart Rate Zones Explained (New Apple Watch Workout Feature!) // Learn everything you need to know about Apple's new WatchOS9 Heart Rate Zone feature for your workouts.
In this video, I explain how to enable the heart rate zones for your Apple Watch workouts, describe each of the five heart rate zones, demonstrate what the heart rate zones look like during an actual run and show you the post-workout metrics on the Apple Fitness app on the iPhone.
Timestamps
0:00 - Intro
0:21 - How to Enable Heart Rate Zones on Apple Watch
1:29 - Heart Rate Zones Explained
2:03 - Heart Rate Zone 1
2:16 - Heart Rate Zone 2
2:32 - Heart Rate Zone 3
2:39 - Heart Rate Zone 4
3:13 - Heart Rate Zone 5
3:30 - Automatic and Manual Heart Rate Zones
4:13 - Apple Watch Heart Rate Zone Workout Demonstration
5:47 - Heart Rate Zone Post-Workout Metrics on iPhone
#watchos9 #applewatch #apple

[@bhaveshsolanki7718]

Your explanation was thorough and concise, devoid of any unnecessary fluff or filler material. Well done.

[@KevTheTrainer]

Thanks Bhavesh! Appreciate it!

[@hafizhdwiandra9790]

@@KnockKnockNeo hi just find this feature out and i think you can add it by adding it on the alert section

[@MusicFed]

@@KevTheTrainer great video. I wish we could customise the heart rate zone view. not sure why Apple doesn't think it's important to show total distance in that view? so you have the heart rate zones and total workout time, but not distance...

[@fredgarvin4252]

The zones are not accurate!

[@ThuderDuck]

If you understood this well enough to know that then why did you watch it?

[@Kindness808]

I am so happy to have heart rate zones set up like this on the apple watch. So much better than trying to wear a chest monitor.

[@KevTheTrainer]

Definitely better than wearing a chest monitor! Enjoy, Victoria!

[@erinpompa]

Thank you. Simple and Straight to the point

[@vst3p]

Thanks! This is a fantastic guide to heart zones and how to use them on Apple Watch. Turns out I have not been using the feature properly since it got released.

[@bias1609]

Heart rate zones in Apple Watch are completely calculated differently than what you described in your video. There zones are much higher as the also include the resting heart rate in their calculation

[@marinamontezbaugh4513]

Thanks for the explanation to how to work heart zone!

[@ivyschannel6604]

You're the only one who can explain it clearly, thank you soooooooooo much!❤❤❤🎉

[@KevTheTrainer]

Thank you, Ivy! Appreciate it! 😊 Happy I could help.

[@ellinaras75]

Thank for explaining how to include the HR Zones in the workouts, everything I read so far made it look as if it would appear by itself and it didn’t!

[@KevTheTrainer]

Thanks, Christos! Glad this helped!

[@tudm91]

Thank you for sharing these details!

[@adamchase1517]

Thank you for explaining it so well

[@tealeaf4451]

Amazing, so thorough. Thank you!

[@shawnaford5540]

Great detailed and clear explanation. My zones need to be modified for MECFS, (220-age X .6 ) The opposite of fitness training as I need to learn how to pace and break the push crash cycle. And avoid PEM . Your explanation on the how to adjust the settings for HR zones with the manual setting will make all the difference as I find my baseline and expand from this point.

[@normarynegron3104]

Thank you! Great explanation!

[@origamicrane685]

Exactly what I wanted to see and is super concise. Thank you!

[@KevTheTrainer]

Thanks, Benjamin! Glad this could help!

[@user-pd6pw3gx1z]

Brilliant video, I tried a couple of other videos before this one to get this information with no joy, this video gave the information I needed without lots of waffle and time filling. Thanks very much for sharing

[@gptty]

Thanks a lot for the wholesome tutorial

[@gabrielascotti5125]

Many thanks! Great explanation

[@CSSoda]

This was by far one of the best explanations. Thanks bro!

[@11nica5]

So useful thank you

[@alexmonster4380]

Thank you! Great explanation and now I know how to view my zones on my watch! :)

[@s11salemhassan]

Thank youuuuuuu ❤ Was looking for it 🙏🏻

[@CK_Row]

Thank you for. making this video!

[@lunatic2k32]

This is a great review. I never knew you can change the order of the views. Thanks!

[@nachadaa781]

Thank you

[@mrstmitchell]

Great video! I’ve been trying to figure this out through Google search for days and getting nowhere. Finally tried KZbin and immediately your video is what I need. Thanks!

[@timgannon7091]

Thank you!

[@pumpkinspice1456]

I didn’t know that you can cusomize workout views! That helped me soo much! Thank you 🙏 ❤.

[@apuz13]

Thank you so much for this video. You have been a huge help. This video is amazing.

[@Ronaldo-hw1og]

Thanks for the great info. Your video finally allowed me to set up my outdoor walk correctly!

[@KevTheTrainer]

Hi, Ronaldo! Glad this video could help!

[@DavesGuitarPlanet]

Very well done video!

[@user-sd8fw8em4n]

Thanks!!Thought my Ultra was messing up!!!

[@neeraj_clips]

Awesome explanation....I was actually searching for the app which can help me to run in Zone 2 and didn't realize its already available in my apple watch. Thanks for helping me to save some money ❤ kudos!

[@pchuru6734]

Thanks… I couldn’t understand why some of my workouts didn’t show me my HR. Now I can track better my progress

[@Theoriginal1981]

I couldn’t work out how to find these, but your video explained it perfectly, thank you 😀

[@SurenKhorenyan]

Thank you a lot! I didn't know you can edit workout views. There's no info in the official documentation how to add Heart Rate Zones into any workout. 🙏

[@manilograniglia]

Great video 🎉

[@hdn4nd]

Good video. Does anyone know if the heart rate zone display utilises more battery life?

[@aqbs]

Excellent explanation!

[@mrkennedy2004]

Best video by far, I worked out yesterday and noticed this morning my data didn’t record. Do you have an explanation for this? Thanks in advance

[@davidc.7838]

Great!!!

[@thekksinca824]

Is there a way to alert you when you go in and out of a zone? For instance, if I want to be in zone 2, can it alert me when I go too much or if I have slowed down too much? Thank you!

[@Neon_Belly]

Great video. Learned so much here. Haven’t seen this anywhere else! Thank you.

[@KevTheTrainer]

Hi Chris. You’re welcome! Glad this video could help! Appreciate the message!

[@jorgezepeda2461]

Can I do this on the watch se?

[@beea_sb]

Thank you!! I was searching for this. I am from Brazil and I din’t know how put the heart rate zone on my apple watch… until now! Thank you again!

[@KevTheTrainer]

Hi, Bea! Thank you for commenting; glad this video could help. Have fun tracking your heart rate!

[@johnjosephmuellerii4257]

Is there a way to set audible alerts for training in a zone?

[@bryanmartin2306]

Thank you, My apple, watch & polar H10 are the same now

[@lildb2007bell]

Thanks

[@JoPinheiro]

Great video. Simple and complete. Thanks!

[@KevTheTrainer]

Thank you!!! Happy to help!

[@bermagot9238]

Excellent video. Liked

[@AmitKumar-zk9pq]

Can we get this heart rate zone while working out on iPhone as well from the watch, like real time

[@AngelRivera-sg5ue]

hi, is this for which apple watch i don't find that in settings i have apple watch 7

[@tomhammer1784]

How can Imexport the graphs so,i can actually read the. Say on an ipad or computer. I do a hill loop and like to record my up time and down time on a timer. How do see that information a larger screen than iphone?

[@LethalLou94]

Does this work on the SE? I cant see the pencil?

[@franklin9020]

Great demo! Thanks a lot.

[@KevTheTrainer]

Thanks, Frank! Happy to help!

[@thehikinglife211]

Finally I found the perfect one video explaining how heart zones work

[@tyronewheeler5514]

A + video

[@eugenefedorov3498]

If there any way how i can set some limit of hurt rate when apple watch start alarm me that i need to chill down?

[@donovanclarke3826]

Can you lock a HR zone so it notifies you if you go above or below?

[@PaulVanCaesbroeck]

Thank you for explaining the zones. On my SE watch I can't figure out why the total time of workout is not the same as the total time of all heart rate zones. Example: I swim for 30 minutes and in the heart rate zones I only have 3 minutes in zone 1 and 2 minutes in zone 2. Where are the other 25 minutes? Am I doing something wrong? All help is welcome. Have a nice day.

[@dawna-ba-da-bing]

Absolutely perfect video for an Apple Watch dummy like me. Showed me exactly what I was looking to learn.

[@KevTheTrainer]

Hi, Dawna! Glad this video could help!

[@rlb-zj1ym]

Thank you so very much for this. Incredibly informative video. Very very helpful.

[@KevTheTrainer]

Hi, rlb 54321! Thanks! Happy to help!

[@drphdzoidberg]

Thanks! Google failed on this quick solution until I stumbled upon your video, thanks!

[@KevTheTrainer]

Hi, Tristan. Glad this video could support where Google failed! Happy it helped 😌

[@MrTraveller.]

This is very helpful. Thx

[@KevTheTrainer]

Glad this could help, MrTraveller!

[@tyaral3633]

God bless you. This was so helpful

[@KevTheTrainer]

Hi, Tyara! Thank you so much! I’m glad it was helpful!

[@lewismullineux]

What if you want to use Nike Run Club?

[@supracurious]

That the sunset or richmond district? Also thank you so much for sharing/explaining!! Just got the series 7, and I’m super happy this far.

[@KevTheTrainer]

Excelsior! Good seeing that’s it’s SF! Happy to help, David!

[@billylee5335]

Perfect Video Kev !! Exactly what I needed!! New Sub 🫡

[@KevTheTrainer]

Hey, Billy! I’m glad this video could help! Appreciate you!

[@grahamdempsey7797]

Loving these Apple Watch videos keep it up 😊

[@KevTheTrainer]

Thanks, Graham! Will keep them coming!

[@muveefan]

My iWatch wont show the HR when I started running , takes time before it does. Any clue please ?

[@leunam3955]

Happened that heart rate dosent get updated while running, it happens randomly on and off.I’m on iwatch 6.

[@stacyhosenfeld1267]

I cannot click on the edit pencil to add the new HR zone screen. It just keeps opening whatever workout I’m trying to edit. Any suggestions?

[@bondjamesbond2371]

I put in WatchOS9 in App Store nothing comes up? Trying to download it on my Apple Watch series 7 anyone can help would be greatly appreciated

[@ChalrieD]

My heart malfunctioned and went super high, and my zones are calculated around those numbers, I need to alter it you have any ideas?

[@mradelphi02]

One thing. Your camera was out of focus. Great content

[@JosephineDeSmet]

lol I went for a simple jog and was in the last zone XD 184 bpm

[@vmethod]

I'm not sure where the math went wrong, but apple watch is calculating it higher than it needs to. I had to recalculate mine to < 107, 108-125, 126-143, 144-160, 161+ because I could do a weight lifting workout and 80% of my workout was in zone 1 !! Also, power walking or walking on incline also had me zone 1. I had to literally go for a jog in order for it to go into "zone 2". I noticed this when I started using the Ladder app and it had me in Zone 2 when apple had me Zone 1, which lead me to look into wtf was going on. They need to fix it.

[@fuaddanial6848]

Great video👍 Just wondering if the apple watch vibrates or immediately notifies you when your heart rate reaches its maximum?

[@KevTheTrainer]

Thanks, Fuad! Unfortunately it does not, but that would be helpful!

[@halqicya]

You can set it to alert u when you reach some amount of HR.

[@halqicya]

Tap workouts, three dots and there u can see "alerts", choose some of alerts u want to alert you. Cheers.

[@firemanffd669]

Thank you. But I do have a question. I'm a trainer but I don't have an apple watch. It says zone 1 is

[@vmethod]

I'm not sure where the math went wrong, but apple watch is calculating it higher than it needs to. I had to recalculate mine to < 107, 108-125, 126-143, 144-160, 161+ because I could do a weight lifting workout and 80% of my workout was in zone 1 !! Also, power walking or walking on incline also had me zone 1. I had to literally go for a jog in order for it to go into "zone 2". I noticed this when I started using the Ladder app and it had me in Zone 2 when apple had me Zone 1, which lead me to look into wtf was going on. They need to fix it.

[@AngelRivera-sg5ue]

no heart rate zones?

[@thelambking]

Is the heart rate zones available for Apple Watch Nike Edition? I have updated to WatchOS 9.0.2 and I don’t see it. Is it watch specific?

[@KevTheTrainer]

Hey there! If your model is a series 4 or above it should work! Is it?

[@thelambking]

@@KevTheTrainer Nevermind, I simply didn't click install, i thought it auto updates! XD

[@JosephineDeSmet]

there's this video where someone said that the calories aren't accurate because they differ between e.g. indoor vs outdoor workout even though you don't have any hills outdoors when you go for a walk, what do you think of this

[@KevTheTrainer]

Hi Josephine, Working outdoors is said to burn more calories because you’re able to consume more oxygen vs. during an indoor workout. I’d presume fitness trackers would take that into account when calculating calories burned during those workouts, but I know they’re all just estimates so they’re not always accurate. I do know from personal experience that when I run outside vs. on a treadmill, I tend to burn more, but that may be due to many other factors. Hope that helps!

[@JosephineDeSmet]

@@KevTheTrainer thank you!

[@JosephineDeSmet]

@@KevTheTrainer thank you

[@louielouboogie]

Let’s say you want to workout in zone 2 and stay in zone 2, Is there a way to have the watch alert you when you get out of the zone whether it’s above or below the target zone?

[@KevTheTrainer]

That’s a great idea but unfortunately they don’t have alerts 😕. Love where you’re thinking though Lou!

[@louielouboogie]

@@KevTheTrainer thanks! I think there might be a way thru the Apple Watch. Right after you click to edit the excercise there’s an alert function, click on that and select heart rate, then you can select by zone. I haven’t tested this yet, but I’m curious how it works during today’s workout. Hope this makes sense.

[@jamesgross2812]

Is Max Heart Rate calculated by Apple only by using your age?

[@KevTheTrainer]

Hey James, Apple calculates it using the Heart Rate Reserve Method: www.healthline.com/health/fitness/what-is-heart-rate-reserve#how-to-calculate-it Hope that helps!

[@xthereaper8434]

Doesn’t seem like. For me it shows a MaxHR of 195 while I‘m 18 years old. However, this is wrong. On a stress test I could reach 206bpm measured by my chest strap

[@Elbsmy]

Thanks a lot! To the point 👍🏽 please stick to it and don’t try to be a comedian like almost every reviewer on YT.

[@KevTheTrainer]

Appreciate it, 87freemind! I’ll keep things succinct!

[@jasons9995]

So in your video, it says your max heart rate is 188. Then as you scroll down to Zone 1, it shows below 136 bpm (60%). However, 60% of 188 is 113 and not 136. I've been seeing this discrepancy on other videos as well. Zone 2 should be 113-136 and not 137-148 as shown.

[@KevTheTrainer]

Hey Jason! Great catch! That’s a really excellent point, and also something I should have mentioned in the video. I described the manual heart rate zone calculation (x% of MHR), but the Apple Watch is set to automatic, so it uses the Heart Rate Reserve Method to calculate. Here’s the formula: Heart Rate Reserve = Max HR - Resting HR (in my case: 188 - 61 = 127) To calculate zones with this method (example = 60% for Zone 1), the formula is: (HRR x .6) + Resting HR (127 x .6) + 61 = 137.2

[@KevTheTrainer]

Hope that helps clear things up!

[@jasons9995]

@@KevTheTrainer It does but.... it's almost a demotivator for me if I were to go to this method. Anything over 130 for me is clearly cardio. Zone 2 is supposed to be sustainable for long periods of time - a long consistent hike or really brisk walk (110 bpm) for an hour would be zone 2, normally. However, with this method anything under 130 would be zone 1 and just seems off. I do understand your explanation but the bar seems to be set unusually high. Apple's Zone 2 seems like a Zone 3 cardio workout to me.

[@KevTheTrainer]

Totally understand your perspective here! I’d recommend overriding Apple’s recommendations and manually setting up those zones so they work best for you. You own the workout 💪🏼.

[@annie9855]

I go to orangetheory and will see how the apple preset ranges compare tomorrow in class. I may manually change the Apple Watch ranges to match since that is what I am used to.

[@AnthonyJimenez313]

looks like Ingleside in sf those hills will kill you

[@KevTheTrainer]

Good eye! It’s excelsior and the SF hills do kill haha

[@ScratchMyNipple123]

How accurate is the heart rate zones on the series 5 compared to the new SE or 9? Is it worth upgrading?