I Tried a Maximum Heart Rate Test to Set My Training Zones

I tried running a maximum heart rate test to help set my running heart rate training zones, before I start marathon training. It didn't exactly go to plan, but I got the data I needed to make my heart rate zones more accurate, and my heart rate training more effective so I can train to run faster with less effort!

❤️ IMPORTANT: If you have any concerns about your heart health, be sure to speak to your physician before doing any form of fitness testing, including a maximum heart rate test.

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🔴 WATCH NEXT

➜ Low Heart Rate Training, Simplified:

➜ The BEST Running Watch Settings for Zone 2 Training:

➜ Secret to Running Faster with a Low Heart Rate:

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!

#Running #JamesDunne #trainwithcoros

[marekrarok]

I have been following your advice on hr aerobic running for the last 4 months and yesterday completed a half marathon in 1hr 53m shaving minutes off my previous attempt 20 years ago. Equally important no ill effects and really quick recovery (an afternoon of DIY 😢). Thanks James, wouldn't have done it without this advice.

[christopherbrand]

I this exercise is a fantastic example of why, for practical purposes it is much more accurate to set zones with a lactate threshold test. Lactate threshold is easier to test and is metabolically more relevant to identifying the easier paces as well. Lactate threshold is also highly trainable so setting zones based on fixed percentages of “max heart rate” misses out on really important information (your current state of fitness). That peak number in the hr graph really doesn’t tell you much about what is going on in your body as you reach the first aerobic threshold/first lactate turn point. Most of those “% of max hr” zone formulas are based on fit/trained subjects and do not align well with the wide range of metabolic thresholds observed in the general population. Using gas exchange is not practical for most of us, but a lactate threshold test (e.g. 30 min time trial, take last 20 min average) is manageable AND relevant to setting both easier and harder effort zones. Highly recommended.

[kiely]

I’m 40 and did some speed work yesterday, my heart rate maxed out at 206, although 220-age is good as a ball park you really need to get out there and smash a work out to really find out.

[carsdtb]

I ran 5 miles at 9:40 per mile pace on Monday and average HR 124.
Then ran 20 at 8:08 per mile pace today (Sunday) with rolling hills and average HR 134 only 10 beats higher.
For me I put it down to two things: shoe choice (Nike invincible vs Saucony speed 3) and also stress levels. I was frightened and intimidated at how difficult my week was going to be but once I got to Sunday things had calmed down and that was reflected in my heart rate. Something that I learned this week and will pay attention to.
Enjoying the format of your videos James!

[drumrunner]

Great video James! I use my weekly club intervals session to get my MHR. The 30s out and back sprints we do are a killer, max effort, top of zone 5. I use a chest strap and have my Garmin set to auto detect new MHR. Just hit a new one last week. 180 at 51 years old. I completely agree with treadmill running vs outdoor. You just don’t run the same on a treadmill.

[claudiopiccoliromera]

54 year old here. Started Z2 training using the formula and looking back, I realize I was trying to run at *Z1*, mostly. Nowadays, I just run the easy runs by feel and it turns that I mostly keep well within my real Z2, which looks very much like yours.

[AGDaws]

Thanks for the great video. Did you use a chest strap as well as the optical sensor on your arm? I did a max hr test recently on a treadmill and the result from my watch’s optical sensor looked a lot like the curve from your first hard rep. The chest strap showed something quite different that made me realise the difference between the electrical activity in my heart and the blood flow in my capillaries. It also cast the max hr recorded by the optical sensor very much into doubt.

[stevebailey]

Hi James...you might think about repeating your max HR test with a chest belt. Optical HR sensors (in my experience) are subject to this kind of behavior. Although you are using a unit on your arm, the sensor is still optical. Chest belts sense electrical signals from your heart...no optics involved. Cheers.

[austincaley]

James l have returned to running after a 13 year break, taken up cycling the last 7 years and have become much fitter.l use a chest strap on my bike and wrist (Garmin Fenix 7) for running, currently using cycling data for my zones when running good idea or should l do a running field test? Sticking to zone 2 ATM to get my tendions, calf's used to the pounding as it's a bit of shock to my 50 year body returning to running.

One more question, despite having the fitness to run much faster than l currently am should l stick with zone 2 for a few months despite the fact l have a lot of endurance from cycling?
Cheers.

[qc_mp]

Hello sir. I am back watching now since I see you moving more as well. Keep going I hope you still plan to do the Sub 3hr Marathon one day. Your content has helped me a lot. Thank you :)

[michaelrichmond]

I did that in June having followed all your videos, on the treadmill training for a triathlon, had a heart attack, had my 4th scan last week, be careful you don't know what state the heart is in until it gets a scan.

[atheosmachina]

Great video James! (FYI when you point to the video in the top right corner at the end, nothing appears 😮) Definitely something I need to try as I've never used anything other than the 220-age rule, giving me very inaccurate zones. Wish I had a track nearby, flattish path next to an A road will have to do 😬

[azadehbr]

thanks, James! very useful! I was just wondering about an example of a progressive warm up.

[runskicakesleep]

I'm 44, generally been unfit most of my life until I started running properly last year and did my first half marathon in October. My maximum heart rate is 190 (measured via a Garmin HRM chest strap quite recently), my resting heart rate appears to be about 45 (measured by my Fenix 6X watch). I take the end of my Zone 2 to be about 151, a rate where if I manage to get above it, I then struggle to get below it no matter how much I slow down) and a lactate threshold of 170 (That's what the watch says, and fits in with being about 90% of MaxHR).

[miguelalonsoperez]

I’m physiotherapist specialist in sport injuries, but before I worked in a cardiovascular rehabilitation unit at a hospital in France. I can aport some useful information, perhaps.

First: heart rate zones are just one among other indicators for metabolic state, but not the most accurate one. Heart is a pump which frequency of strokes is partially influenced by the amount of blood the body needs, which is only partially influenced by the demand of oxygen of the muscles, which is still partially influenced by the power of the average of muscles (and type, not all muscles are equally efficient) during exertion.

Two: the heart is not a Swiss clock: even in out uint with 12 derivation ECG on a treadmill, most accurate controlled test, the maximal heart rate varied among a 5% on the same individual. Sometimes even more.

Third: all of heart zones systems (there are various depending on authors) use a linear dependency between speed/power and frequency. This is not exactly the reality, is just an approximation useful in practice (as an example an athlete with good technique at low speeds but poor practice on high speed intervals may show a non-linear increase of HR when running faster, due to the waste of energy to keep balanced or to rise his gravity center).

This is why zones are “zones”: intervals with approximately values, is not the same thing to run at the beginning of zone 3 that on the end.

As a general rule, on more than 10 min intervals, begin near the bottom of the zone, and progress gently towards the top. Avoid extremes.

Remember that HR are only one of the main indicators of metabolism, others are pace, subjective perception (one of the best).

[danp]

Great video as always James! How often would you say a field test should be performed for accuracy in HR zones?

[reieli]

Interesting - would recommend test your maximum heart rate yearly (example on your birthday 🎉)

I'll be sure to give this a go

Keep up the great content 💪

[Flemming]

Thanks James for your always high value content videos. Interesting video, and good to hear that other people in the comments who are above forty also have a plus 200 maximum bpm. I thought I was abnormal or maybe my chest strap was faulty, I’m forty eight and have a max of 207 bpm.
I found that i don’t tire as easily and can go higher if I use an indoor bike

[kis-molnartamas]

Really helpful content, thank you!
I'm not sure if this was answered before: Can I run my zone 2 runs too easy? Is it better to stay in the bottom, middle or maybe the upper limit of my aerobic heart rate zone during heart rate training?
I always tried to stay at around the calculated upper limit which is 152 bpm, but now I'm experimenting to keep it around 140 bpm for a few weeks now. It feels lighter for my legs so I can keep doing more miles, my heart rate is completely stable, my pace is just ~10-15 secs worse per km which I can accept.
But not sure this is effective, also my Garmin watch says that I'm barely improving or just keeping aerobic fitness level with these runs.

[paulfulbrook]

I could really do with one of those Coros HR bands!! Christmas is coming!!