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How to Customize Heart Rate Zones on Samsung Galaxy Watch 6

The Galaxy Watch 6 introduces personalized heart rate (HR) zones, allowing you to customize training zones based on your fitness level and goals.

Understanding Heart Rate Zones​

Heart rate zones are ranges based on your maximum heart rate (MHR):

  • Zone 1 (Warm-up): 50-60% of MHR - Easy recovery
  • Zone 2 (Fat Burn): 60-70% of MHR - Endurance building
  • Zone 3 (Cardio): 70-80% of MHR - Aerobic fitness
  • Zone 4 (Hard): 80-90% of MHR - Performance improvement
  • Zone 5 (Maximum): 90-100% of MHR - Peak effort

Setting Up Personalized HR Zones​

Method 1: Via Samsung Health App​

  1. Open Samsung Health on your phone
  2. Tap the menu icon (three lines, bottom right)
  3. Select Settings
  4. Tap Workouts
  5. Select Heart rate zones
  6. Choose Personalized zones

Method 2: Via Watch Settings​

  1. Open Samsung Health app on your watch
  2. Scroll to find Workouts or Exercise
  3. Tap the three dots menu
  4. Select Settings
  5. Tap Heart rate zones
  6. Choose customization method

Customization Options​

Automatic Calculation​

Samsung Health automatically calculates zones based on:

  • Your age
  • Resting heart rate
  • Recent workout data
  • Fitness level

Formula: Max HR = 220 - your age (default)

Manual Entry​

Set custom zones manually:

  1. Select Custom zones
  2. Enter your maximum heart rate (if known from testing)
  3. Adjust each zone's percentage range
  4. Set zone boundaries (in BPM)
  5. Tap Save

Fitness Test Method​

Let Galaxy Watch 6 determine your zones:

  1. Perform a guided fitness test (available in Samsung Health)
  2. Complete a maximum effort workout (run or cycle)
  3. Watch calculates actual max HR
  4. Zones are set based on real data

Using HR Zones During Workouts​

Real-Time Zone Tracking​

During exercise:

  • Watch displays current HR zone as colored bar
  • Receive zone alerts when you enter new zone
  • View time spent in each zone
  • Get zone target notifications

Zone-Based Workouts​

Create zone-targeted workouts:

  1. Start a workout (Run, Cycle, etc.)
  2. Tap Target before starting
  3. Select Heart rate zone
  4. Choose target zone (e.g., "Fat Burn")
  5. Watch alerts when you exit target zone

Advanced Zone Features​

Zone Distribution​

After workouts, view:

  • Pie chart of time in each zone
  • Zone efficiency analysis
  • Training load calculations
  • Recovery recommendations

VO2 Max Integration​

Galaxy Watch 6 uses HR zones with VO2 max to:

  • Estimate fitness age
  • Calculate training effect
  • Provide performance predictions
  • Suggest optimal recovery time

Adjusting Zones Over Time​

Update your zones as fitness improves:

  • Every 4-6 weeks: Retake fitness test
  • After training changes: Adjust zones for new goals
  • Resting HR decreases: Update maximum HR
  • Performance plateaus: Fine-tune zone boundaries

Best Practices​

For Accurate Zones​

  • Wear watch snugly but comfortably
  • Ensure proper sensor contact with skin
  • Keep sensors clean (wipe regularly)
  • Update age and fitness profile in Samsung Health
  • Perform HR test every few months

Training Tips​

  • 80/20 rule: 80% of training in Zones 1-2, 20% in Zones 3-5
  • Zone 2 focus for endurance building
  • Zone 4-5 sparingly for performance gains
  • Track zone distribution trends weekly

Troubleshooting​

If HR zones seem inaccurate:

  • Verify your age in Samsung Health profile
  • Update maximum heart rate (test-based preferred)
  • Check watch fit and sensor cleanliness
  • Restart watch and resync
  • Recalibrate with fitness test

See Also​

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