Heart Rate Zones Explained

[kierlak]

Correct formula: THR = [(MHR - RHR) x %Intensity] + RHR

THR - Target Heart Rate
MHR = 220 - age
RHR = check your lowest heart rate when resting

To be more accurate measure your MHR manually for more accuracy but the above formula should be pretty good for many runners. Much better than basic by age formula, MHR (220 - age) and then zones being MHR x %intensity

HRR (Heart Rate Reserve) = MHR - RHR

[alexm]

Very helpful. You said Zone 5 is race effort. What about for marathon? I’m thinking more like Zone 3/first half of Zone 4 for me; based on my numbers.

[thomasharbo]

I find Power based training works better for me. Much more responsive when running intervals. Any chance you guys make more videos on this?

[markfinlay]

I think using heart rate during training is a useful tool. I don't believe in the zones though. Or rather I don't believe that by going from 130 BPM to 131 BPM (for example> you switch from zone 2 to zone 3 and then stay in zone 3 all the way to 150 BPM. I understand that this is a simplification for ease of use but I think runners assume these are hard limits.

[aylon]

Strange formula here… they usually take those percentages from max hr and not from reserve 🤔

[mob]

Why am I always in zone 5 while running lmao

[scal]

What zone is the long run commonly in? 2 or 3

[Steve-vrmq]

How accurate would you say is a wrist watch heart rate monitor is compared to a heart monitor strap?

[a.v.]

What if my heart rate usually always stays the same? My heart rate going race pace is 188BPM at 5:30 mile pace but my heart rate during long runs at like 7:30ish pace is usually only high 170s. Is that normal?

[NoelSlevin]

This formula doesn’t work. It gives me values of about -69, -88, -107, -126 and -145. So apart from me being dead (slight problem), I can easily run at +180bpm at 10km pace.

[michael]

Here is the problem with this methodology as I see it. Those of us who are not in good shape typically have one zone. I walk 100 meters and my heart rate is maxed out. Perhaps this is best for fit runners looking to get more fit.

[rgd]

I'm always running in zone 4/5 even on a marathon. I can't run slower or I start to be bored :/

[wietse]

I feel like I'm not in terrible shape (I can do 5k in 25 minutes, or 10k in like 55?), but my heart rate just explodes while running 😅. I can go for a very casual 6:30/km and still reach like 150.

[citrix]

The body works on stress, so high volume, low intensity for a good chunk of time once the body has full adapted, which takes some time then you can start building on it with medium volume medium intensity while still doing low intensity regularly, finally after another period you can do race specifics by having more higher intensity, the problem here always is everyone wants to be pro within a month, its not about easy and hard, it's about being consistent and building on each phase to be better and then maintain it and again when ready build

[borfried]

90-105 Zone 2, really? I don't think this method is a good metric for establishing HR zones

[SeanWConnolly]

Great video, I recently tried HR training but no matter how slow I ran, I couldn't get below zone 3, any advice?

[timgosling]

In my experience wrist monitors are pretty rubbish for running. A chest strap will give an accurate, usable result.

[michael-h]

I know my average resting heart rate, but how did I find my max heart rate?

[MrCharlietoma]

im a kickboxer. i do sprints in zone 4-5 should my 10 k run be in zone 2 or 3???

[dominikschrott]

Erm... resting HR minus Max HR would equal a negative HRR, man... p.e. 46bpm minus 184bpm = (-138)bpm. so by HRR more than dead...