Z2 Rise
EN

Garmin Connect IQ app · zone 2 trainer

Run easy.
Stay in zone 2.
See the progress.

Z2 Rise counts your zone 2 minutes against a weekly goal, keeps you in the zone with calm alerts instead of constant buzzing, and proves your progress with a monthly test.

Get it on Connect IQ €3.99 · one-time · no subscription
Run screen: IN ZONE, heart rate 136, zone 131–141, 23:40 in zone
120 mindefault weekly zone 2 goal, 60–240 to choose
25 sabove the zone before “Slow down”. Short spikes stay silent.
0 beepsvibration only, nothing during warm-up
5 kmmonthly test at a fixed heart rate = your progress number

Your week

One number for the whole week

  • Weekly goal ring

    Minutes in zone 2 against your goal on the home screen, in the glance and day by day.

  • Every activity counts

    Run outside, treadmill, walk or bike. Each one is judged against its own zone.

  • Body Battery hint

    “Suggested: 45 min run”. On a low day it says 20 min of walking. Only a suggestion.

Home: 115 of 120 minutes this weekHome
Week: bars per day and the goal lineWeek

Calm alerts

It buzzes only when it matters

Heart rate is smoothed over 10 seconds. A hill or a short spike does nothing. Here is a real-looking 40 minute run with a zone of 131–141 bpm.

110 120 130 140 150 160 0 10 min 20 30 40 WARM-UP · NO ALERTS ZONE 2 · 131–141 SLOW DOWN · 25 s ABOVE WALK · 2 min ABOVE BACK IN ZONE · SILENT
Your zone 2Heart rateOne vibration per alert

Run · above

Slow down → Walk

After 25 s above the zone, then after 2 minutes. Walking counts toward zone 2.

Run · below

You can push

After 60 s below the zone, at most every 5 minutes. You can turn it off.

Walk and bike

Their own words

“Slow your step”, “Easier”, “Easier gear”. A walker never hears “walk”.

Slow down alert: heart rate 147, upper limit 141Slow down
Walk alert: above the zone for 2 minutesWalk

Wrist sensor check

Is that your pulse or your steps?

Optical sensors sometimes lock onto your cadence. When heart rate sits on your steps per minute for a full minute, Z2 Rise suggests tightening the strap. The alerts keep running.

Your zone

You choose where zone 2 comes from

The app always shows the source. Example values for a 39-year-old runner:

SourceZone 2How
Garmin zones112–131From your watch settings. Often lower than coaches use, and the app tells you so.
MAF 180 − age131–141Upper limit 180 minus age, adjustable −5 / +5.
Threshold test134–14130 minutes hard and even. Average HR of the last 20 minutes is your threshold; zone 2 is 85–89 % of it.
Manualfrom – toYour lab or coach numbers.

Your progress

Faster at the same heart rate

Once a month: 15 minutes of warm-up, then 5 km at a fixed pulse. If heart rate drifted off target, GPS dropped or you stopped, the test is not counted and the app says why.

Sep
6:05
Oct
5:56
Nov
5:48

−17 s per km at 136 bpm

Monthly test: pace 5:48 per km at 136 bpm, 17 s fasterMonthly test
Summary: 41 minutes in zone, 85 %, HR drift 3.8 %After the run

Questions

Before you buy

Is a heart rate zone the same as a lactate test?

No. Zone 2 from heart rate is a training estimate. A lab measures lactate below 2 mmol/l. For everyday training the estimate is good enough, and the threshold test makes it personal.

Do I need a chest strap?

No. The wrist sensor works. A strap makes the threshold test more precise and avoids cadence lock.

Does it beep?

Never. Every alert is a vibration, and there are none during your warm-up.

Is it saved to Garmin Connect?

Yes, as a normal activity with Zone 2 time, zone limits and HR drift as extra fields.

Which watches?

70 round Garmin watches with Connect IQ 5: Forerunner, Venu, vívoactive, fēnix, epix, Enduro, Instinct 3 AMOLED and more. The store shows the exact list.

Which languages?

English, Slovak, Czech, German, Spanish, French, Italian, Polish and Dutch.

Build your base

One-time purchase of €3.99. No subscription, no account, no phone app needed.

Get it on Connect IQ

From the maker of VO2 Rise