How to calculate HEART RATE ZONES for RUNNING.. PLUS WHAT EACH ZONE MEANS!

Here's a quick guide on how you can simply calculate heart rate zones and what happens in each zone. If you have any questions, let me know in the comments!

ALL NEW RUNNING HATS, TEES, HOODIES, BUFFS IN STOCK WITH FAST WORLDWIDE SHIPPING!

Use code YOUTUBE for 10% off your order!

----

Labs where I have had my heart rate zones calculated

Heart Rate Monitors (affiliate links on Amazon)

----

Follow along on Social Media!

Sarah

Filming Kit

From the Q and A video.
Headtorches

Jackets

Kit from last video!

Nutrition

Gels
--

Strength Gear

Recommended Gear

Shoes

0:00 Intro
1:04 Calculating your zones
4:50 Zones explained
6:10 Heart Rate Monitors
7:00 Weekly structure
7:35 Online calculator
8:00 Summary

#gettingitdone #benparkes #heartratezones

[BenParkes]

Do you train by heart rate, or prefer to run more on feel? Maybe a combination of the both like me?!

[loganseaburg]

I love the way he combines hello everybody in the intro😂😂

[withoutwithin]

Very informative, thanks! Just got my Polar OH1+. Also, a note on the maths - to find 50, 60, 70% you can just multiply by 0.5, 0.6, and 0.7.

[Nonixification]

90% of my runs in zone1 and 2, I found it really good to improve fitness and get the right amount of recovery for harder days. Good video Ben!

[aldalton]

Thanks Ben, I think that's the first time I've actually understood an explanation of how the heart rate zones are calculated and work. 👍

[osmirod]

Ben, this is by FAR your best video thus far! You went step by step to the ultimate goal, not just advance per se terminology, concepts and so on that are ultimately beneficial to season runners, not new runners. This video was for those new runners, , , YESSSS 👍🏼

[ayandutta]

Nice, short yet useful video Ben... It seems I will be coming back to this from time to time.... 👍

[trentwilliamson]

Certainly learnt a lot from not only just this video but other ones by Ben. Time to readjust my training plans. Thanks Ben!

[ThisMessyHappy]

Good info, buddy. Another good way is to take the average heart rate for your last 3km of a top end hard 5km run (park run etc) then take that average as your functional threshold and plug it straight in to Joe Friel’s zone calculator online. Saves you doing the maths if you’re a PE teacher like me and also avoids the ambiguity of the 220 calculation. Keep on runnin’, good sir 👍🏻

[richwillrun]

Great video Ben! Super useful.
80/20 Running by MF is a must read for any runner!

[barmo]

Very useful video! Simple and clear! Thank you Ben!

[nickbrowne]

ha how bizarre...I am 37 and my RH is 47 also! I discovered your videos around 3 months ago and love them! Just about to head out for a run in my BP hat that arrived a few weeks back!! Keep up the great content!

[Steve-oukd]

Good video not too snobby about using the 220 minus age calculation it works for me and reflects how my heart is feeling also garmin watches will calculate zones for you during set up.
Best heart rate zone video I've seen on here nice and simple.

[iRunOnBeer]

Love diving into running analytics. Thanks for the walkthrough. Had a lot of fun following along!

[flechastravel]

Ok, I followed your calculation...will see on my next training section...

[garethmaccauley]

Always enjoy these video’s. I used to have a running coach who was a pretty much HR trainer. He took blood one day to get your zones to see where the lactic built up. 10 minutes roughly on each set an increase pace a few seconds until you crossed the line lactic line. Plenty of easy days max HR for me was low 140’s. Big believer in doing intervals around your LT pace or roughly 10 miler. Mainly between 1.5-3 mile intervals along with harder ones on other days. With a limit on HR and you’d be close enough to what pace he’d expect. I’d always start in the low end of a zone so not to start fighting my HR at the end as I get the HR creep. I notice myself if I don’t control my HR early I never get it under control it is the one thing I’m mindful. Keep up the good work Ben. Any chance of some bright running singlet/tops in the future as I do some running on country roads and would wear bright colours to be seen.

[sizzler]

YESSS THANK YOU! Someone has broken it all down, perfectly! LOVE x

[nicodesimone]

Wooow Ben ! The video I've been waiting for! I train always by Heart rate and about a year with power (Stryd). THANK YOU

[alanbarry]

Cheers Ben exact Q I was struggling with trying to reconcile the Garmin HR zones and strava predicted zones. Think I'll have to go back to the chest strap

[zoesanders]

Great video Ben! Was wondering how the heart rate zones were calculated on garmin so this was just what I needed. Also cant wait for the restock of the new buffs on the website, so I can get all 3 😄