Without workout mode, the Apple Watch samples your heart rate every 3-10 minutes. It can miss peaks during interval-style workouts. For more accurate tracking during exercise, start a workout on your watch.
Activity above 6 METs, which corresponds to roughly 62% of your heart rate reserve. For most people, this means running, stair climbing, or intense cycling. The exact threshold depends on your personal heart rate range.
Large-scale research shows that 150 minutes of vigorous physical activity per week correlates with a 20-23% reduction in all-cause mortality. This is the recommendation from the WHO and most national health guidelines.
Using the ratio of your maximum heart rate to your sleeping heart rate, adjusted for age and BMI. This is a research-backed estimation — not as precise as a lab test, but useful for tracking trends over time.
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