Heart Rate Zones
Train the right system at the right time.
Heart rate zones tell you exactly what your body is adapting to during every session. Gneta breaks down your Garmin HR data into actionable zone analytics so you can build a smarter, more polarized training plan.
Features
What you see in Gneta
Zone distribution per activity
See time spent in each zone with percentage breakdown for every workout. Instantly know if a session was easy, threshold, or mixed.
Weekly and monthly zone trends
Track your zone balance over time. Are you doing enough Zone 2? Gneta shows your polarization ratio week over week.
Resting heart rate tracking
Long-term resting HR trend with rolling averages. Spot overtraining, illness, or improving fitness before you feel it.
AI coach zone recommendations
The AI coach analyzes your zone distribution and recommends adjustments based on your goals: more base work, more threshold, or more recovery.
The 5-zone model
Understanding heart rate zones
The five-zone model divides effort by percentage of maximum heart rate. Each zone trains a different energy system. Knowing where you spend your time is the first step to training with purpose.
Active recovery and warm-up. Promotes blood flow without adding training stress.
The engine builder. Improves fat oxidation, mitochondrial density, and cardiac efficiency. Where most training time should be spent.
Moderate intensity. Improves muscular endurance and lactate clearance. The "comfortably hard" zone.
Lactate threshold training. Raises the ceiling of sustainable effort. Interval and tempo race-pace work.
Maximum effort. Improves VO2max and anaerobic capacity. Short intervals only. Very high training stress.
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FAQ
Common questions
How does Gneta calculate heart rate zones?
Gneta uses the zones synced from your Garmin device. If you have configured custom zones on your watch or in Garmin Connect, those are what Gneta uses. You can also override them manually in Gneta settings. By default, zones are based on percentage of your maximum heart rate.
How much time should I spend in Zone 2?
Most endurance coaches recommend 75-80% of total training time in Zone 2 for aerobic base building. Gneta tracks your weekly zone distribution so you can see whether you are hitting that balance or drifting too hard too often.
What is heart rate drift and why does it matter?
Heart rate drift is when your heart rate gradually rises during a steady-effort activity even though your pace or power stays the same. It indicates cardiovascular fatigue and dehydration. Gneta flags drift in your activity detail view so you can track aerobic efficiency over time.
Can I customize my zones in Gneta?
Yes. Gneta imports your Garmin zones automatically, but you can override them with custom thresholds based on lactate testing, field tests, or coach recommendations. Changes apply to future analysis and you can recalculate historical activities.
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Ready to train by zones?
Connect your Garmin and see your heart rate zone distribution across every workout. AI coaching included.
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