Heart Rate Zones: Using Heart Rate for Zone Training

What is a heart rate zone?

Heart rate  provides insight into the cardiovascular intensity of your swimming workout and is a commonly used measure for internal training load [1]. Heart rate zones simplify this by categorising intensities to five separate zones that coincide with five different training intensities [2]. These zones are personalized to you, based on the percentages of your maximum heart rate (HR max), and targeting zones may be ideal for targeting different aspects of fitness and endurance [2].

How can I use training zones in Simma? 

Coaches and swimmers might target different heart rate zones to achieve specific training outcomes [2][3]. Below is a brief overview of what each training zone is and what it might be used to achieve.  

• ZONE 1 (50-60% HR max): Very light exercise. Ideal for warm-ups and cool-downs, recovery and easy swims. 

• ZONE 2 (60-70% HR max): Light. Endurance training, utilising fats as the primary energy source.

• ZONE 3 (70-80% HR max): Moderate. Improves aerobic fitness and capacity.

• ZONE 4 (80-90% HR max): Increase in intensity for maximal aerobic/anaerobic capacity.

• ZONE 5 (>90% HR max): Develops maximum performance and speed.

Training within these heart rate zones can help ensure you are training with purpose and each set is done with intent to maximise your training adaptations. Zones and general monitoring of internal training loads will also help ensure your workout is safe, ensuring you do not overexert yourself to prevent overreaching and even overtraining [4][5].

How does Simma calculate my training zones?

To determine your HR max, Simma uses the following calculation, using your current age to estimate your cardiovascular capacity [6][7].

HR max = 206.9 - (0.67 x age) 

For example, if you are 25 years old, your HR max would be = 206.9 - (0.67 * 25) 

HR max,  = ~190 beats per minute

Importantly, if you do not enter your age in Simma, it will set it to its default age of 30. Ensure you set up your age in Simma to get the most personalised experience!

How to view training zones in Simma? 

You can access HR charts in Simma Web by clicking on "Activities", going into a swim workout, clicking the "CHARTS" tab to get an insight into how your HR tracked throughout the whole swim workout OR get an overview on how much time you spent in each zone. 

You can also click the "SEGMENTS" tab and click the "HEART RATE" tab to see what HR you held each split in each of your swim sets, 

Similarly, you can view the same on the Simma app too!

How to set up my age to personalise my HR max? 

Ensure you are set up with your “Age” to get insight into the heart rate zones in Simma. See detailed below on steps to set up your age in both Simma app and web.

In Simma Web; 

STEP 1: Click the profile icon on the top right.

STEP 2: Within your profile, you will see the "Age" tab. 

STEP 3: To change it, click on it, add your date of birth and age range and click submit. 

In Simma app: 

STEP 1: Click on "Profile".

STEP 2: Click on "Age".

STEP 3: Add date of birth.

STEP 4: Add age range.

P.S. If you don't set it up, Simma will set you to its default settings 

and calculations will be based on an age of 30.