During my pre-employment physical, the tech placed the pulse oximeter on my finger. She thought it was defective because it read 39 BPM. So, she replaced it with another oximeter. It read the same thing. I told her it was correct. She freaked out and called for the doctor. The doctor told me that if I was in the ICU, they would have called for the crash cart. LOL
I always freak out the nurses when they measure my heart rate. It’s consistently been under 40 since I took up running 5 years ago. I don’t know what it was before that as I never had a smart watch or noticed when I went for a checkup, but at the moment mine is at 34. My doctor knows I’m a runner and always tells me not to worry but her staff turns over enough that it’s fun to see each new nurse’s reaction.
I started running and going to the gym last year. Some 5-6 months later, having tracked pretty much 24/7 with my Garmin, I got startled when it started alarming me both at night sleeping and during the day while sat down, and my HR dropped below 50. Now, it's often around 50 (48-53) but I found the setting to set the alarm at 45 bpm instead. I'll be 50 years old in March.
I’ve had that. A few years back I had some physical checks and the nurse practitioner ran my ECG, paused and said “Do you exercise regularly?”. Yep, I run a few times a week. “Good work, it shows”. Then a couple of years ago I tripped on a kerb and ended up in A&E with a number of bruises and scrapes. They checked me over and as part of it checked “Erm, your heart rate is very slow?”. I explained I’m a runner and they visibly relaxed 😂
Although I’m a cyclist / hiker / kayaker and not at all a runner, I found this to be an excellent and insightful presentation, especially as regards the HR *reserve* - a crucial yet frequently neglected concept. 👍🏻
I recently had COVID and my watch stats were wildly different. HRV dropped like a rock, resting heart rate was through the roof. When I started feeling better, I knew it wasn't just me hoping I was feeling better because my analytics backed up what I was feeling as my HRV and resting HR started trending back to normal.
42 year old, 4 wk average balanced 107. Good sleep- 8hr average, good hydration, good diet. RHR 42bpm. Max HR 182bpm. Mixed running, weekly average 25miles
Been training using suggested runs on my Garmin, my HRV is balanced at 38ms, and resting HR in the mid to high 40s. RHR has been dropping since using the Garmin coach. My max HR is currently 181 - I'm using the coach to train in the HR zones, not pace based. Feels good, I'm nearly 60 and don't have any issues.
I did a lactate test a while ago and turns out my HR zones are way higher than my watch or any calculation method gave me. I can finally run at my zone 2 😅 my dad, a seasoned runner himself, was more shocked by my high HR zones and HR variability than I was.
My resting heart rate is typically 48-52 range. Had a cold the last few days, it clocked up to 56 each day. Feeling lots better today and it's back down to 52...
I had open heart surgery in October and it is only now that my heart is starting to settle back into a normal rate and HRV. Mine today is 49 Balanced and has been in the balanced range for a few weeks now, my resting HR is typically 60-70 and mid 50s during sleep. I expect my heart rate to improve now I am returning to running again and I can definitely feel the benefit of my new heart valve.
I’m 58 and have had a RHR at or below 45bpm all of my life. I’m currently fairly fit and my RHR is 36pbm with a max in a recent 10km race of 183bpm. My running buddy is 52 with a RHR of 60bpm a max of 176bpm but a much quicker runner than me. There’s some correlation with genetics I think.
Definitely keen to see the stress test. There is a difference between maximum functional heart rate and what your chest strap may pick up when you start experiencing ectopic heart beats as you push past your functional maximum.
I was down with Flu during the first week of January and I had to remove my Garmin multiple times, as it kept on reporting unusual heart rate (>110 bpm), even when I was asleep. Two weeks before that, I had run a half marathon and my RHR was around 61 consistently, and during the illness, it was over 80 for a few days.
I'd love to see a stress test completed also, I'd love to hear more about 80/20 running and how to effectively retrain your brain (I always run at the same pace no matter what I do, I'd like to change that)
I have been trying to do more zone 2 cardio and I can't stay in zone 2 (*according to my Garmin watch) while running - it always says I am going into zone 3 even at a slower jog. I am trying to get in better cardio shape - do you think it would be more beneficial to walk (zone 2) or jog (zone 3) if I am trying to build general endurance? Or am I overcomplicating all of this? I can currently run about 2 miles in zone 3 without stopping, if that gives any more context. Thanks! Love this channel!
Running is a relatively hard activity. The elliptical or stationary bike are better for maintaining a zone 2 heart rate and builds aerobic capacity that transfers over to running.
Inspiration to get a new watch as I don’t have HRV 😢 also please do a stress test so we can try and repeat. Would really like to calculate my HR zones more effectively
hrv is a great metric.. i personally find its also a good way to determine if im properly hydrated at night .. if im not drinking enough water my hrv will go down into the 40's at night, properly hydrated im in the 60's
My HRV is a frustrating metric. During early May I was training - cycling and running - to complete a 70.3 triathlon. My HRV was beautifully in balance, At one point about 2 months before the race I upped my training considerably and my HRV went into the tank and my Garmin watch read "Strained". I would take a day off and then the HRV would go up to "Unbalanced". This continued - between low and unbalanced throughout my training and even when I took several days off from training entirely to taper for my triathlon it never got back to Balanced. After my triathlon, needless to say I read the dreaded "Strained" again but now it is alternating between row and balanced. I am 78 years old and have a significant history of doing endurance athletics. My resting heart rate is around 51. My blood pressure is excellent and my VO2 max is great for my age. I feel healthy and energetic and want to get out and train but if I simply look at the HRV metric I should stop training entirely for a long period of time to get my numbers back into the green. Frustrating, because I don't feel like doing that. I'm at the point of ignoring all the data on my watch and training on the basis of how I feel like in the old days!
I like this video because heart rate values and the like apply to almost everyone equally whether they're a highly trained fit athlete, or someone who is unfit or overweight(obese even) who is just starting running. Measuring your performance in terms of your improved heart rate scores is in some ways more confidence building for an unfit person (like me) than comparing your running times to those obtained by highly trained athletes.
I am 61 years old I ve been running for the past 40 years. I also use the formula 220- your age it's correct 99% now my heart rate is 159 after the completion of 10km.
I suggest doing lactate threshold test. (This is not as hard as VOmax-testing). You would get two thresholds out of it, aerobic threshold and anaerobic threshold. I mean that these are the two most important things to understand regarding heart rate and aerobic training. I did one last year at the university here. There are probably different methods used, but this was running 5 minutes at different speeds, very slow to faster, with a minute rest in between, and a drop of blood from the finger to measure lactate. I did warmup + 5 x 5minutes. On the last one my lactate level in the blood showed that I had passed anaerobic threshold. My take away was that my aerobic threshold is at about 160BPM, and my anaerobic threshold is about 180 to 185 BPM depending on the day. I also had to evalute the intensity according to the BORG-scale after each rep. This was very useful, and a tool to use in daily training as well.
A tip. Just above the belly button is a good place to feel your pulse. Much easier than your wrist. I miss the days with 39 heart rate. Now it only takes a jog to move it to 200, lol, I am soooo out of shape.
I was away with work for two days yesterday and the day before. The first day I got up at 6, left home at 7, arrived at 9 had meetings all day. In the evening the social program lasted till 0.30. My HRV when I woke up was 83 which is low for me. Yesterday I woke up at 6 to go for a run, meetings from 9 till 16 and got back home at 18.30. Had the evening to myself, slept in my own bed and woke up this morning with an HRV back up to 124 which is in the middle of my range. Very surprised that social activity and a later bed time tanks my HRV more than a workout.
Heart rate zones as % of reserves names so much more sense, my HR always looks really high so I'm definitely going to see what using these figures means in terms of difference
Interesting to see zone 3 described as nominal “zone 2”. Since adopting HRR and using the Karvonen formula, I found Garmin zone 3 to be closest to “zone 2”. Very satisfying as I could always converse easily at that effort and found running slower just to be within old “zone 2” (Fox formula) to be less enjoyable. I thought the speed at which HR settles down after exertion to be another mark of fitness. Is it really normal to remain elevated for up to 2 hours? I might check this carefully after my next run.
Rick to do a stress test while Mo, Sarah and Andy drink Gavi and encourage him. Special guest appearance from Tom also. Pretty much the whole channel but maybe get Anna a juice box.
I wear a Fenix 7 24/7 and my HRV is usually in the unbalanced 'you're knackered, take a rest' zone. I also have a Garmin HRM Pro Plus chest strap and take my HRV every morning using 4 different apps, which usually say I'm at or around my baseline. There are times when I genuinely need a rest, and do so. I am inclined to take the wrist based HRV with a pinch of salt, though I find it to be quite accurate when taking HR measurements.
My HR sita between 180-200bpm when running, will stay that high for 10k (1h15). Despite regular running and following a plan it never gets lower (the fitter I get the quicker it recovers). Dr tests showed no physical reason (otherwise fit and active). I jump from zone 1 walking to zone 5 as soon as I jog
age 34 resting heart rate is around 57... max heart rate according to my vo2 max test is 199. they told me to keep my heart rate at max 166 when running
It would be interesting to hear about different training zone systems. I recently did a physiology test for lactate thresholds, max HR, VO2 max, etc. and was advised of my training zones - six of them! I'm still unsure how to map them onto the five zones that my Garmin watch uses.
I would love to see a stress test! My HRV zone is normally from 110-130. I remember when I first got my watch I was like... is high bad? Am I sick? But I learned it's actually probably a good thing 😂 I actually figured out that I was probably sick a couple weeks ago because my HRV tanked, my resting heart rate rose by about 7-8 beats, and I got terrible sleep for no real reason. I didn't feel classically sick or anything, but I definitely felt super fatigued!
Had COVID fatigue for the first 6 days of 2024. HRV plummeted well below normal range, and RHR spiked from 58 to 75bpm. Useful info to have, I suppose, but it didn't exactly predict sickness or wellness ahead of time, it merely tracked it. Only other time my HRV tends to dip below normal is the day after a 15+ mile long run.
It’s actually very hard to devise a protocol for finding your max heart rate. For most people their legs will give out before the cardiovascular system does. I’ve only hit my max a few times mostly while doing longer threshold runs in heat.
Would love to hear more about the stress test and how it can be used in training for average runners 😁 I’m surprise you didn’t mention how the menstrual cycle, as it can affect your heartrate (for those who have a menstrual cycle of course)
Can you expand on how long distances, hills and different terrains affect HR? Long climbs and descents on technical terrain (so pretty slow!) make my HR go up and down without any apparent rationale. Also running at night or for 24hrs plus (effect on circadian rhythms?). Thanks!
I took up running nearly a year ago and got a bit of a shock when I didn't fit the 220-age metric by any stretch of the imagination. Im 46 and have regularly hit 206 during all out 5K finishes (chest strap HR monitor) and 211 a couple of times on wrist based optical which could be noisy data. Yes, I have seen a cardiologist for an exercise stress test which was fine. From looking into studies only about 50% of people are withing +/- 5 beats of 220-age and the rest of us spread out into data outlier territory. Turns out I'm around the top end of the data outliers. Freaks out other runner though I can tell you.
I recently ran a park run (as I found out later) a day or two after I contracted Covid. Well, the run felt fine but when I look at my heart rate data I was shocked!!! I thought it must have been a mistake. I was averaging my usual max 183 and maxed above 200. ( I am 45) So definitely an early indicator that something is wrong.
Nice channel. Resting rate is about 60-70, running average seems to be 165, but that often feels too much for me. I have trouble breathing when practising for a half marathon, but there is no reason for my lungs to shut down, I'm healthy, no illnesses, and I've been used to running for several years now. But since 2 years, after 5 or 10 km, my breathing sounds like asthma and often I can't continue running. Its pretty annoying and forces me to pause during sessions.
Do majority of your training in zone 2. 165 is too high to train in and you don't get as much endurance benefits. Zone 2 training is everywhere on youtube and basically everybody says it's the way to go. Only train at 165 maybe 1x a week.
@@PatrickStar-km1dm Really? That made me feel relief almost instantly, because I always think that like "I'm not born with any talent to run long"... ok so zone 2... I'm not sure yet how to make my heart calm down without resorting to jogging really slowly. My aim is to beat my personal best this year at the beginning of May, which is: a half marathon below 2:22 h (this is the last third of all performers, but I don't care, I compare myself to myself only...) Thank you very much because you gave me hope :)
May be something for the podcast. If I should do most of my running in Zone 2. Why does my garmin always suggest workouts in zone 3 or higher and never zone 2?
I really enjoyed your video and thought you had a lot of good detail. The only thing I wasn’t crazy about was saying that long runs are in Zone 3. I’ve read a lot about Zone 2 training for long runs and most runs in general. I’ve really seen the benefits of training in Zone 2 over the last couple of years.
My hrv is quite troublesome due to covid - i always have a high resting heart rate after an (un) symptomatic infect. I started with my Garmin in December where I quite colder do any sport for 1-2 month and the watch said that around 55 is my hrv average. Now that I am getting back into sports for 3-4 weeks now and I have hrv getting higher and higher (around 83 at the moment - before COVID came to existence and I could continuously do sport I was around 120-138 regenerated). And no the algorithm thinks mine is way to high and I overdo myself in training…
Absolutely loved this, please can you let us know if you guys all use %HRR over lactate threshold for you zones? And do your zone percentages ever change or are the ones you showed the same for all of you? I'm really struggling to understand and get the right values out of my Garmin. Standard % or the ones Garmin makes up after doing the lactat threshold teach
I've been using the Garmin Forerunner watch for a few weeks now, I have an average resting heart rate of 40bpm sometimes down to 38bpm. My max heart rate is 167bpm. I use a Polar H10 strap for all my workouts so I get good accuracy. I have low heart rate history in my family with heart attacks also in my family history. I don't drink, smoke, eat junk food but do enjoy the occasional chocolate bar or pizza etc. I exercise 4 or 5 times a week, usually running 5km hill climbs then short weight sessions on the other 2 days. Do you think I should get my heart checked by my doctor as I've been told this extremely low by a few people? TIA. ❤
I really struggle with HR. Mine has always been at higher end of normal, but I now take ADHD meds which increase it by around 10bpm, but not in a linear fashion so I cant just move all the zones up equally. It's more significant at lower paces so at conversational pace (7'20 ish, I'm not a fast runner) I can easily be at 160-165bpm. I'm still building my aerobic base (been running 18 mths and lost 3 stone) so maybe it will come down, but for now I'm stuck with it! Resting HR is around 75 and max HR is 205, and I'm 38. My BP is on the lower side & my doctor has no conferns, so it's just how I am I guess!
My heart rate variability is way low compared to your numbers (averages about 30 according to my Fitbit 🤔), but my HR Reserve is super high - my Resting is 55 and my Max is about 185. (so my Reserve is about 130) I'm 59yo. I keep wondering what it all means! When I work out my HR goes way up and I average 155-160bpm - the zones based on Reserves at least make more sense than the ones based just on Max.
Just did an event run that I trained for a few months prior to, attempting to get a PB. M(27). No change in Vo2 max despite many long and many threshold interval runs. Race day was a 10km effort (39m 47sec) which saw me hit Heart rate of 192 avg by 2.5km in, and sustained that level for the duration of the race until the final kms where there was some incline terrain reaching max of 196. My question is, is this problematic/dangerous to be running at 95%+ intensity for that long and why was I unable to change my Vo2 in that time? Thanks for anyone that can answer!
What's with Garmin now giving an estimated max HR after workouts which don't approach the number? I did a ride today (1x30min at FTP), HR never got above zone 4, and I got a downward adjustment on my Max HR.
I worry about mine. Every run my heart rate is high like 165-185 even when going as slow as I can without walking. My watch keeps giving me runs to at low HR and then buzzes me every 5 seconds to say it's too high. I can't seem to control my HR. Does this mean anything?
I have the same problem. I can run very slow for a couple miles (13 min/mile) and stay around 145, but then it slowly creeps up to the high 150s-mid 160s. My resting HR is 44-47. I just keep working at it and slowly my avg. HR on long easy runs has been coming down. I used to avg. about 165, now I’m down to about 156. It takes time, stay with it!
My HRV is pretty low when I sleep- 37 is my weekly average - I’m wondering if I should ask a doctor about it. I know I don’t sleep great but I’m not tired throughout the day or anything
I’ve been running for a year and half now. My resting heart rate is down considerably. But on my typical run, a 5k pace with a typical 10 minute mile average, my heart is still in the 180s, and I am able to sustain that. Which is weird. So my max heart rate must be higher than average. Even at a slow 4 mph pace my heart is still in the 160s. I am incapable of figuring out how to do zone 2 training. I seem so just glide right past it in most work outs.
I've been running for 2 weeks and know enough to understand that you should be running in zone 2 80% of your training. Your typical runs at 180 hr doesn't benefit you at all
I know. But the only way I have zone 2 is walking.. which I’m pretty doing now. But I’m in physical shape to run a 5k under 30 minutes, so just don’t understand why my heart rate is still so high. I asked the doctor and they tests and said I’m healthy.
Hey, I'm in the same state. I'm 39 years-old, have asthma, so I always have an inhaler dose before my runs and drink coffee everyday. These are the main reasons which causes higher HR. However, as you said "I’m in physical shape to run a 5k under 30 minutes" and which I'm completely agree with, I still can't figure out how I can't be able to run 5:30 min/km with an 150 or 160 HR.
This is a great post but may be mention your age first.... I gues lots o f runners different age groups will joint this group (Like me 53yr having run daily for over 4 years.... but what is my HR at my age group??
Great content! This has me seriously considering upgrading my garmin as my current one doesnt have HRV. (Vivoactive 4). What garmin do you recommend for multi spory athletes? Im not competitive, but I do love triathlon, lol
The Fenix series covers a very wide range of sports. It has exceptional battery life if you do multi-day hikes that prevent you from charging the watch overnight (or even if you forget to take a cable with you to charge the watch during a business trip.)
Can you explain what the 80/20 method is? I heard that 80% of your training should be in Zone 2 and the rest in the upper zones. But what exactly does that mean? Do I run in zone two for 40min and then go all out for 10mins of one workout or what does that mean?
Stick with it. I just started running 2 weeks ago and could only run 13 min miles at zone 2 while dipping in and out of zone 3. Today I was running 12 min miles while staying in zone 2. I heard it can take anywhere from 3-6 months to see drastic improvements. But everywhere on the internet tells you that it's the most optimal way to build endurance.
I only have a watch with this feature for some weeks now but my HRV never is higher than 55 and Im not even working or training much at the moment and 8h min sleep. Maybe this is linked to general underlying anxiety? Anyway if its as heart rate it id highly individual (genetic).
