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Heart Rate Zones

Heart rate zones are a great way to measure how hard you’re training during a workout. Depending on your goals — from getting lean to improving performance — you can target different heart rate zones to get the most out of your physical activity!

Training on Tonal with a Heart Rate Monitor or Apple Watch allows you to see your real-time heart rate zone on your Tonal screen or Apple Watch. You can see a HR Zone indicator that shows which zone you’re in. 

 

What are Heart Rate Zones?

The human heart is divided into 5 training zones based on the percentage of the target heart rate:

The human heart is divided into 5 training zones based on the percentage of the target heart rate:

Zone

% of HR

Intensity

Zone 1

50%-60%

Low Intensity Zone

Zone 2

60%-70%

Light-to-Moderate Zone

Zone 3

70%-80%

Aerobic Zone

Zone 4

80%-90%

Anaerobic Zone

Zone 5

90%-100%

Maximal Zone

Depending on the intensity of the workout, your heart rate is pushed to these zones. To get the best results, you should aim to work out in all 5 zones. Tonal’s heart rate feature enables you to monitor which heart rate zone you are in during your workout:

  • Zone One: Training in this zone helps you recover and prep your body for more intense work periods. One way to train in this zone is by walking or doing yoga.

  • Zone Two: Working out in this zone helps your body improve endurance, heart health and muscular fitness.

  • Zone Three: Working out in this zone improves the heart's blood circulation and skeletal muscles.

  • Zone Four: Working out at this hard intensity with intervals is excellent for challenging fitness levels.

  • Zone Five: Working out in this zone is really hard and not something you'll be able to do for longer than short bursts of time. It’s not advisable for beginners to attempt to reach this heart rate zone, but it can be beneficial to athletes doing interval training.

If you need further assistance, please give us a call at 855-MY-TONAL.

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