Heart rate zones

Aidlab tracks heart rate zones in real time from ECG measured on the chest. Zones help you understand workout intensity and keep training aligned with your goal.

What are heart rate zones?

Heart rate zones are intensity ranges based on your maximum heart rate. Each range is associated with a different training focus, such as recovery, aerobic base, endurance, or maximum effort.

Aidlab identifies five distinct zones:

• Recovery Zone (50-60% max HR) — active recovery and warm-up.
• Light Zone (60-70% max HR) — aerobic base work and long, easy sessions.
• Burn Zone (70-80% max HR) — steady endurance work.
• Fit Zone (80-90% max HR) — hard but controlled efforts.
• Max Zone (90-100% max HR) — maximum intensity, used sparingly.

Why zones matter

Without zone awareness, it is easy to go too hard on easy days or too easy on hard days. Zone tracking helps you control intensity, whether you are building endurance, working on VO₂ max, or recovering.

Because Aidlab measures from the chest, it can provide a more stable heart rate signal than wrist-based optical sensors during movement.

Heart rate during running

During running, heart rate helps you understand how hard your body is actually working. Pace alone can be misleading because heat, hills, fatigue, hydration, and recovery status can all change the effort required on a given day.

Heart rate monitoring is especially useful when you are building aerobic base, staying in a target zone, returning after illness, or controlling long runs and recovery runs. Two runs at the same pace can place very different stress on your body. If your heart rate is clearly higher than usual, it may suggest heat, dehydration, accumulated fatigue, or simply a harder training day.

How Aidlab calculates zones

Aidlab calculates zones using:

• real-time ECG monitoring
• maximum heart rate calculation based on your profile and activity history
• continuous tracking during your workout, with automatic zone detection

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.