Activity
Light
0-48
Normal
48-72
Pushing
72+
Aug 29 - Sep 4
Aug 29 - Sep 4
150 min moderate OR 75 min vigorous
1 session 1 of 2 completed
The American Heart Association recommends both cardio and strength training for optimal health.
Heart-rate zones divide a workout into intensity bands. Zolt uses them to show how the effort was distributed, so you can distinguish easier work from harder work without reading every heart-rate sample.
What the five zones mean
The labels run from lower to higher intensity:
| Zone | Practical reading |
|---|---|
| Zone 1 | Very easy effort |
| Zone 2 | Easy aerobic effort |
| Zone 3 | Moderate effort |
| Zone 4 | Hard effort |
| Zone 5 | Very hard effort |
These are descriptive bands, not medical boundaries. The same heart rate can feel different across people and activities.
What shapes your zones
Your zone settings depend on the heart-rate information in your profile, including resting and maximum heart rate where available. Estimated values are starting points. If you have professionally measured values or established training zones, use the editable settings provided in Zolt.
The app groups your recorded workout heart rate using your current settings and shows the time in each band.
How to use the view
- Check whether an easy session stayed mostly in the lower zones.
- Check whether hard intervals appear in the higher zones.
- Compare similar workouts over time.
- Read zone time with duration and perceived effort.
Do not assume that more time in a higher zone is always better. The right distribution depends on the session, your training plan, your health, and your experience.
If the zones look wrong
- Check the workout's heart-rate record in the source platform.
- Review your resting and maximum heart-rate settings.
- Confirm that the correct workout and device supplied the data.
- Look for sensor gaps or implausible spikes.
- Compare the result with your perceived effort.
A field test for maximum heart rate can be physically demanding and is not appropriate for everyone. Seek qualified guidance before attempting one if you have a medical condition, symptoms, or uncertainty about vigorous exercise.