Heart rate zones

Aidlab tracks your heart rate zones in real time using clinical-grade ECG technology, helping you optimize training intensity and recovery for maximum performance gains.

What Are Heart Rate Zones?

Heart rate zones are intensity ranges based on your maximum heart rate, each designed to trigger specific physiological adaptations. Training in the right zone determines whether you're building endurance, burning fat, or pushing your limits.

Aidlab identifies five distinct zones:

• Recovery Zone (50-60% max HR) — Active recovery and warm-up. Improves circulation without stress.
• Light Zone (60-70% max HR) — Builds aerobic base and promotes fat oxidation. Ideal for long, easy sessions.
• Burn Zone (70-80% max HR) — Improves cardiovascular efficiency and endurance. The sweet spot for steady-state cardio.
• Fit Zone (80-90% max HR) — Develops lactate threshold and anaerobic capacity. Hard but sustainable efforts.
• Max Zone (90-100% max HR) — Maximum intensity training. Builds peak power and speed, used sparingly.

Why Zones Matter

Training without zone awareness often leads to inefficient workouts — going too hard on easy days and too easy on hard days. Aidlab ensures you hit the right intensity for your goal, whether that's building endurance, increasing VO2 max, or recovering properly.

Unlike wrist-based trackers that struggle with accuracy during movement, Aidlab's ECG sensor delivers precise, real-time heart rate data — even during high-intensity intervals or strength training.

Scientifically Grounded

Heart rate zone training is rooted in exercise physiology and validated across decades of research. Aidlab applies these principles using:

• Real-time ECG monitoring, not optical estimates.
• Personalized max HR calculation based on your profile and activity history.
• Continuous tracking throughout your workout, with automatic zone detection.

This allows you to train smarter — not just harder.

Where to Find Your Data

You can view your heart rate zones:

• In the Aidlab App, directly in the activity summary and live workout view.
• On your Aidlab Dashboard, where you can analyze zone distribution over time.

Zone data is calculated in real time during activities and logged for every session where heart rate is recorded.

Make Sure It Works

To enable accurate heart rate zone tracking:

1. Log in to the Aidlab App.
2. Wear Aidlab correctly on your chest with good skin contact.
3. Ensure Bluetooth is connected during your workout.
4. Complete your user profile with:
   • Age
   • Sex
   • Resting heart rate (optional, improves accuracy)

Missing profile data may reduce zone accuracy, as max HR estimates rely on personal parameters.

Why Zones May Not Appear

If you don't see heart rate zone data:

• Ensure Aidlab was worn correctly and connected during the activity.
• Verify that heart rate was being recorded (check signal quality).
• Confirm your profile data is filled out completely.

Zones are calculated only when heart rate is actively measured, and historical zone breakdowns are available per activity.