Zone 2 training builds your aerobic base and improves fat oxidation. Here's how to calculate your Zone 2 range and log every session using just your iPhone.
The variation between heartbeats — your nervous system's report card.
Two metrics, one number. Why Pulse shows both — and which to watch.
Training-impulse: your weekly training load, in one chart.
Zone 2 = 60–70% of your maximum heart rate. A simple estimate: 220 minus your age. If you're 35, your max is ~185 bpm and your Zone 2 range is ~111–130 bpm.
Open Pulse Rate and take a resting measurement first thing in the morning. This baseline helps you track how your resting HR drops as your Zone 2 fitness improves over weeks.
After a Zone 2 session (easy run, bike, or walk), measure your heart rate with the camera immediately after. How quickly it drops is a reliable marker of aerobic efficiency.
Consistent Zone 2 training lowers resting heart rate over 6–12 weeks. Pulse Rate's trend charts let you visualize this progress clearly and stay motivated.
The same chart that lives on your iPhone's Progress screen — rebuilt so you know what you're looking at.
Outstanding score. Your key heart metrics are above normal.
Most healthy adults fall within this range.
Not necessarily alarming — but worth monitoring.
If this persists, please consult a healthcare professional.
TRIMP = duration × intensity. A 60-minute easy run scores about 70 TRIMP. A 30-minute interval session scores 110. Pulse adds them up daily and tells you when your week is too light, just right, or about to overcook you.
You've already got the hardware — your iPhone. Pulse does the rest.
Free to download · Core tracking always free · iOS 15+