Workout zones and weekly cardio goals answer different questions.
Workout zones answer:
How hard is this session right now?
Weekly cardio goals answer:
Am I doing enough aerobic activity this week?
Those are related. They are not the same.
The Weekly Unit
Zonas uses moderate-equivalent minutes:
moderate-equivalent = moderate minutes + 2 x vigorous minutesSo:
| Moderate | Vigorous | Moderate-equivalent |
|---|---|---|
| 150 min | 0 min | 150 min |
| 90 min | 30 min | 150 min |
| 0 min | 75 min | 150 min |
That matches how public-health guidance treats equivalent mixes.
The Default Targets
Zonas uses:
| Target | Meaning |
|---|---|
| 150 min/week | Baseline automatic goal |
| 300 min/week | Optional stretch target |
You can also use a custom goal.
The automatic target is intentionally simple. The point is not to build a training plan for every sport. The point is to track a broad health target that many adults can understand.
How The App Classifies Minutes
The iOS app has live heart rate samples, so it can classify time from the stream.
When resting heart rate is available:
| Intensity | Cutpoint |
|---|---|
| Moderate | 40-59% HRR |
| Vigorous | 60-100% HRR |
When resting heart rate is missing:
| Intensity | Cutpoint |
|---|---|
| Moderate | 64-76% HRmax |
| Vigorous | 77-100% HRmax |
These are weekly-goal cutpoints. They are not the same as the five workout zone labels.
Why Zone 2 Is Not The Goal
Zone 2 is useful workout language.
It is not the same as the public-health guideline. Depending on your resting heart rate, max heart rate, and the calculation method, moderate-intensity minutes can sit differently against the five-zone display.
That is why Zonas keeps the layers separate.
During a workout, use zones.
Across the week, use moderate-equivalent minutes.
The Web Calculator Is Simpler
The browser does not have your HealthKit samples.
So the web weekly cardio calculator does not try to classify heart rate. It asks for the minutes you already know:
- moderate minutes
- vigorous minutes
Then it applies the same equivalence rule:
moderate + 2 x vigorousThat keeps the tool honest.
Common questions
Is Zone 2 the same as moderate cardio?
Not exactly. Zonas keeps workout zones and weekly cardio classifications separate because public-health guidance is written around moderate and vigorous intensity, not consumer Zone 1-5 labels.
How does the web weekly calculator work?
The web tool is simple: moderate minutes plus two times vigorous minutes. It does not classify live heart rate samples because the browser does not have your workout stream.
What are the default weekly targets?
The automatic goal is 150 moderate-equivalent minutes per week. Zonas also supports a 300-minute stretch target and custom goals.
Sources
- WHO Guidelines on Physical Activity and Sedentary Behaviour
Adult aerobic guidance is framed as 150-300 minutes moderate, 75-150 minutes vigorous, or an equivalent mix.
- What Counts as Physical Activity for Adults
CDC explains weekly adult aerobic targets and equivalent combinations of moderate and vigorous activity.
- How to Measure Physical Activity Intensity
CDC frames intensity as moderate or vigorous and describes common ways to judge exercise intensity.