Zone Training

How to Use Your Apple Watch to Track Zone Training for HIIT & Recovery Metrics

At COREFIT, we’re big fans of using tools that help you understand your body better and train smarter — not harder. One of the most powerful (and often underutilized) tools for this is sitting right on your wrist: your Apple Watch.

Whether you’re crushing our COREFIT Sprint or HIIT workouts or focusing on recovery, your Apple Watch can help you train in the right heart rate zones and keep tabs on how well your body is bouncing back. Here’s how to make the most of it.

💓 Understanding Heart Rate Zones

Your heart rate zones are ranges based on your maximum heart rate and are key to effective training. Here’s a quick breakdown:

• Zone 1 (50–60%) – Very light: great for warm-ups and active recovery

• Zone 2 (60–70%) – Light: builds endurance and burns energy

• Zone 3 (70–80%) – Moderate: improves aerobic capacity

• Zone 4 (80–90%) – Hard: boosts performance and VO2 max

• Zone 5 (90–100%) – Maximum effort: short bursts in HIIT

In HIIT, you’ll often toggle between Zones 4–5 during work intervals and drop back to Zones 1–2 during recovery periods.

⌚ Using Your Apple Watch to Track Zones in Real Time

1. Update to WatchOS 9 or later – This update introduced heart rate zone tracking right in the Workout app.

2. Start a HIIT Workout

   • Open the Workout app on your Apple Watch

   • Choose High Intensity Interval Training (HIIT)

   • As you work, swipe up during your workout to view your current Heart Rate Zone

3. Watch Your Transitions

   • Use the zone view to make sure you’re truly pushing during work intervals (Zone 4–5)

   • Recover smart: aim to drop to Zone 1–2 before your next push

4. Customize Your Metrics

   • In the Watch app > Workout > Workout View, you can adjust what’s displayed during your workouts. Add Heart Rate, Heart Rate Zone, and Active Calories to keep your screen dialed in.

     
     

💤 Recovery Metrics to Pay Attention To

Tracking how you recover is just as important as tracking your workouts. The Apple Watch + iPhone combo offers some powerful insights here too:

• Heart Rate Variability (HRV)

  • Found in the Health app under "Heart"

  • Higher HRV generally means better recovery and readiness. If it dips, consider lighter workouts or rest.

• Resting Heart Rate

  • A lower resting heart rate typically indicates good cardiovascular fitness and recovery. Spikes can signal fatigue or illness.

• Sleep Tracking

  • Use the Sleep app to track duration and consistency. Poor sleep = poor recovery.

• Mindfulness Minutes & Stress Tracking

  • Using the Breathe or Mindfulness app for even 1–2 minutes a day can lower stress and support recovery.

• Track your trends: Review the Fitness and Health apps weekly to notice trends and adjust your training plan if needed.

• Recovery is training: If your metrics show you're not bouncing back, opt for mobility, yoga, or ForeverFit classes to support your system.

• Don’t obsess: These tools are here to support you, not stress you. Let them inform your choices — not rule them.

  
  

Final Thoughts!

We love our CORELIFT Strength Training days, but we need to Strength train our Hearts and Lungs so we can get the most out of all our days. Make sure you balance your training week with a variety of formats to keep that body strong for LIFE! (COREFIT, CORELIFT, YogaShine)

Your Apple Watch isn’t just a step counter — it’s a powerful tool that can help you tune into your body, optimize your workouts, and train with intention. Whether you’re in the studio or training virtually, understanding your zones and recovery metrics gives you the insight to Find YOUR Fit — the smart way.