Understanding Myzone Effort Zones

Myzone has Heart Rate Zones that indicate your exercise intensity: grey, blue, green, yellow, and red zones. Zones are based off estimated Max Heart Rate.

What are Myzone Effort Zones?


Myzone uses five color-coded Heart Rate Zones to establish the effort that users exert during exercise: Grey, Blue, Green, Yellow, and Red. These zones are displayed on your Live Tile during your workout and represent your cardiovascular effort as a percentage of your Max Heart Rate (MHR).

Myzone Effort Zones Breakdown
Grey Zone: 50% to 59% of MHR
Blue Zone: 60% to 69% of MHR
Green Zone: 70% to 79% of MHR
Yellow Zone: 80% to 89% of MHR
Red Zone: 90% to 100% of MHR

 

How are Effort Zones Calculated?

Effort Zones are calculated based on a percentage of your Max Heart Rate (MHR). Myzone uses the HUNT formula (2013) to estimate your MHR:

Max HR=211−(0.64×age)

How Does Myzone Adjust My MHR?
If you exceed your estimated MHR for longer than 30 seconds, Myzone will automatically adjust your MHR in your profile. Adjustments are limited to 10 beats per session but can occur multiple times during a workout.

Example: If your initial MHR is 180 and during an interval workout, you sustain a rate of 193 for 30 seconds, your MHR may adjust to 189 after the first interval and could increase again if the high rate is sustained.

You can also ask your coach or trainer to adjust your MHR if it does not seem accurate.

Factors Affecting Heart Rate
  • Current State: Sleep, stress, nutrition, hydration, fatigue, adrenaline, competition, and mental focus can all influence your heart rate.
  • Altitude: Exposure to high altitudes can temporarily decrease MHR. Over time, MHR should adjust.
  • Mode of Exercise: Different exercises yield different MHRs. Running typically achieves a higher MHR than cycling or swimming due to muscle engagement and body position.
  • Medications: Some medications, like beta-blockers, lower your MHR. Consult your doctor if your medications might affect your heart rate.
  • Breaks in Activity: Extended periods of inactivity can decrease your MHR.
Why Monitor Heart Rate and Effort?
Monitoring your heart rate and effort is crucial to ensure you train safely and effectively. It helps you achieve desired results and maintain the right intensity, especially when not under the guidance of a trainer or coach.

For more information on monitoring heart rate and understanding its impact, refer to our article on Max Heart Rate (MHR).