The app automatically calculates heart rate training zones based on the resting heart rate and maximum heart rate you input. These zones correspond with zones generally used in heart rate zone training, as follows:
WARM UP - 30% to 59%
The WARM UP zone is the easiest workout zone in terms of intensity. It represents leisurely activities including walking and light yoga. This zone does not raise your heart rate significantly, and is unlikely to result in larger improvements to your cardiovascular fitness.
FITNESS - 60% to 69%
The FITNESS zone is the zone at which your body begins to see cardiovascular improvement form exercise. This zone is at a lower intensity, which means that in this heart rate range will provide a lower calorie burn and fewer health benefits. This intensity, however, is easy to keep up with for longer endurance activities like walking, and still provides health benefits.
ENDURANCE - 70% to 79%
The endurance zone represents an ideal balance between intensity and stamina. At this level your body is primarily fuelled by fat, rather than glycogen (carbohydrates) which gives you more endurance for longer workouts. This is a good zone to target when training for longer distances in activities like cycling and running.
HARDCORE - 80% to 89%
The HARDCORE zone represents the heart rate zone at which your body switches to primarily burning stored glycogen (carbohydrates) for energy. This means that you will be unable to keep this intensity for as long as lower heart rate zones, but the added intensity will lead to increased cardiovascular fitness.
RED LINE - 90% to 100%
The RED LINE zone corresponds to your maximum possible heart rates during your workout. At this intensity your body will be exclusively burning glucose for energy, which means that this intensity is not sustainable for very long. This heart rate zone is targeted primarily for short periods of time during high intensity workouts like HIIT workouts.
Customizing Heart Rate Zones
Though these are the default ranges and names of the FITIV heart rate training zones, these zones and names can also be customized under MORE>HEART RATE INFO in the FITIV app.
Tapping CUSTOM unlocks the option to tap one of the heart rate zones. You can change the heart rate zone’s minimum value using the number selector, or tap the PENCIL ICON to rename the heart rate zone. By sure to tap SAVE to save your selection.