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To activate heart rate zones on your Apple Watch, navigate to your selected workout, click on the three dots at the top right, scroll to preferences, and toggle on heart rate zones. The watch calculates personalized heart rate zones based on individual biometric data, but you can also customize them via the settings app. Monitoring this live data can help you identify what pushing yourself looks like in both cardio and strength training. However, exercise caution—avoid pushing into zone five if you are just beginning.