Movement is the foundation of good health and overall well-being. The app now includes Workout Analysis, which shows how your activity affects your body. And this is just the beginning: in future updates, the report will become even more detailed, covering not only your workouts but also other types of activity.
Your Workout Analysis is saved in the Journal. If you’ve had several workouts in one day, you’ll find a separate report for each.
Workout Analysis parameters
Workout Analysis is based on data from Samsung Watch and Pixel Watch. It’s simple: wear your watch during exercise, and after your activity, you’ll get a detailed report.
The first screen shows a heart rate graph and your key metrics. The set of metrics may vary slightly depending on the type of workout.
Fat Burn
The chart illustrates the amount of fat your body utilizes in various heart rate zones. Fat is always burned — whether it’s a light walk or an intense run. The difference is that during moderate activity, a higher share of fat is used, while during intense activity, overall energy expenditure is higher.
Total Fat Burned — the sum of fat burned during your workout and through regular metabolic processes.
Average — how much fat you were burning per minute during your workout.
The gap between total and active values shows how much fat your body would have burned naturally, even without exercise.
Heart Rate Zones
Every workout challenges your body differently, and Heart Rate Zones make this visible. They show how intensely you exercised and how much load your body handled.
We recalculate your zones daily — in the morning, we use your resting heart rate and the maximum MET level your body can reach that day. This way, the zones always reflect your current state. For example, on an endurance day, your heart may work more efficiently, while after a tough week, the zones may shift.
Spending lots of time in the top, fifth zone means your workout was as intense as it gets.
For zone calculation, we rely on proven approaches, such as the Karvonen formula, and complement them with MET-based calculations. This gives a more accurate picture of your true limits and how your fitness evolves over time.
As a result, these zones can easily fit into any training plan — whether you’re following a program or working with a coach — while still reflecting your real condition.
Workout intensity directly affects which processes are triggered in the body. Since this varies from person to person, zones are calculated individually.
Zone 0 — Light. Your heart beats calmly, with a low heart rate, but your metabolism is already more active than it is at rest. Includes light movements like a slow walk, housework, or rest between sets.
Zone 1 — Moderate. Heart rate rises, bringing benefits such as lower stress levels, a stronger cardiovascular system, and improved endurance. Fat is the main fuel source here.
Zone 2 — Vigorous. Your body works harder, burning both fat and carbs. Heart and lungs get a workout, and calorie burn increases.
Zones 3 & 4 — Hard & Very Hard. Training here takes serious effort. These zones develop your cardiovascular system and increase VO₂max (your maximum oxygen uptake). Energy comes from both fat and carbs.
Zone 5 — Max. This is your all-out effort, building endurance while your body switches almost entirely to carbs. Recovery takes longer, so it’s best to tackle mentally demanding tasks before such workouts.
Your Heart Rate Zones evolve with your progress. The higher your fitness level and MET score, the higher your zones shift. The system adapts to you and reflects your real capabilities.
MET during workout
When you exercise, your body needs more energy — and this can be measured using MET (Metabolic Equivalent of Task). It shows how intense your effort is compared to rest:
1 MET = energy used when you’re sitting or resting.
The more active you are, the higher your MET.
This makes it easy to compare different activities. For example, a 15-minute uphill walk may give you the same METs as a relaxed 1-hour bike ride. For more details on why MET is one of the most accurate metrics, see the article "Redefining effort: why METs are the future of activity tracking."
What to look for in your MET chart:
The highest MET level you’ve reached in past activities.
The heart rate you’ll need today to reach your current Max METs.
The highest MET level you reached in this activity. If it’s higher than your previous max, congratulations — you’ve become stronger! Starting tomorrow, we’ll use this new value to calculate your zones.
The baseline energy level is always equal to 1 MET. Your heart rate at this level varies daily based on your condition, as your ambient resting heart rate changes daily.
Today’s ambient heart rate influences the heart rate at which you reach the threshold for beneficial activity and your max METs.
Beneficial activity threshold (in METs) is the level at which your activity starts providing significant benefits.
Heart rate at beneficial activity threshold is the heart rate you need to reach this threshold.
Total METs are the sum of all METs you’ve accumulated during your activity.
Beneficial METs is the sum of METs accumulated in the green beneficial activity zone. The higher this number, the better your activity is for your cardiovascular system.