No matter your goal — better endurance, improved conditioning, or overall fitness — one thing always matters:

Getting the right amount of volume and intensity each week.

Why?

Because volume and intensity together determine your total training stress (your training load).  Too little stress and you don’t improve.  Too much stress and recovery falls behind.

The challenge is figuring out what the right amount is for you.

That’s exactly what Morpheus Weekly Zone Targets are designed to help you do.

What Are Weekly Zone Targets?

After your first recovery test, Morpheus unlocks weekly targets for time spent in each heart rate zone:

Blue – Recovery / Low Intensity
Green – Conditioning / Moderate Intensity
Red – Overload / High Intensity

These targets show a range of minutes to aim for in each zone every week to steadily improve (or maintain) cardiovascular fitness.

• The gray bars = your target ranges
• The colored bubbles = how many minutes you’ve completed so far this week

Your goal each week is simple: land within the ranges.

How Morpheus Sets (and Adjusts) Your Targets

Your initial targets are based on your first HRV test.  But Morpheus doesn’t know your full training history or exact fitness level yet, so ranges start on the conservative side and build over time.

If your early targets seem low, it’s usually because:
• Your first HRV test didn’t follow ideal testing protocol, and/or
• Your cardio fitness truly needs to be built up first

As your fitness and recovery capacity improve, your targets will rise with you.

Here’s where Morpheus gets powerful.

Morpheus adapts your weekly zone targets based on:
• What you actually do
• How well you recover from it

If you’re consistently getting into (or even exceeding) your target ranges and recovery trends are strong, your targets will gradually increase week to week (up to a point — not forever).

If your HRV, resting heart rate, or Recovery Score averages trend the wrong direction, that’s a sign training stress is too high — and Morpheus will lower your targets.

This keeps your training aligned with what your body can truly handle.

Targets Are Guidance — Not a Prescription

Weekly zone targets represent a minimum effective dose for improving or maintaining cardio fitness based on your current fitness and Morpheus data trends.

They are not written in stone and they should never override your recovery data.

You should adjust your training primarily based on:
• HRV trends
• Recovery Scores
• Resting heart rate trends
• Performance

—not just whether you hit a target number.

Some key realities:
• Many people do less than needed to improve fitness
• Many others do far more than they can recover from

The zone targets help you understand the general range required — but your metrics determine whether that amount is right for you.

You can go above the ranges — as long as recovery and performance stay strong.
You can experiment below them — and see if fitness still improves.

One major goal of training is to do the least amount necessary to keep improving. If you always push the high end, you eventually run out of room to progress or risk burnout.

Important Context

• Weekly targets run Monday–Sunday.  This cannot be adjusted.
• Targets are not prorated if you start mid-week
• Targets are designed for general cardio fitness, not event-specific race prep

And remember:

There are no heart rate zones for strength training
Strength work is essential, but it does not count toward your weekly cardio zone targets.

How to Track Workouts Correctly in Morpheus

Accurate tracking = accurate guidance.

1️⃣ Only Track Intentional Workouts

Don’t track casual activity like walking or chores.

Do track sessions where:
• The goal is fitness improvement
• Heart rate stays mostly above ~100–110 bpm

2️⃣ Choose the Right Workout Type

Strength Only → Use Strength (no HR zones counted)

Cardio or Mixed Training → Use Mixed and track from warm-up through cooldown so Morpheus captures the full load.

3️⃣ Don’t Try to “Game” the Targets

The purpose of zone targets is to guide effective training — not to win a minutes contest.

Logging fake sessions to hit numbers:
• Doesn’t improve fitness
• Corrupts your data
• Reduces how well Morpheus can guide you

Better data → Better guidance → Better results.

The Big Takeaway

Fitness improves when training stress and recovery stay balanced.

Morpheus Weekly Zone Targets help you:
✔ Get enough volume
✔ Use the right intensity mix
✔ Avoid chronic overload
✔ Progress at a rate your body can sustain

Hit your zones, respect recovery trends, and let progress build week after week.

For more info about the weekly training zone targets, check out this article.