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

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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!
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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

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Опубликовано:

7 июл 2024

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Комментарии : 145

@BenParkes 3 года назад

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

@chippyjones894 3 года назад

I run based on if I reckon I could overtake the guy about 200m in front of me on the cycle path. If it’s ayes, then it’s a fartlek session, if it’s a no then we’ll call it an easy day

@Gifdr 3 года назад

I’ve always stuck to feel, I don’t like constantly checking my watch - unless I’m on the track

@kartikiyer747 3 года назад

In the last 7-8 months, I’ve been training based on heart rate for most of my easy runs. Tempo and interval workouts are based on effort. I’ve seen the improvements in my overall fitness, recovery etc thanks to the time spent training easy

@deanhorton4001 3 года назад

Mixture of both for me. I use the polar arm strap. So good yet so simple. Highly recommend it. 👍

@jimbo1858 3 года назад

Feel, as I can't afford a watch 😭

@loganseaburg8041 3 года назад

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

@JonsConsciousLife 3 года назад

Hel-ro-b’dy

@tobyk8125 3 года назад

Sarah does it too. I wonder who taught the other?

@damouk14 3 года назад

Am I the only one to see Brad Pitt in Snatch ?

@Nonixification 3 года назад

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!

@osmirod1 3 года назад

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 👍🏼

@iRunOnBeer 3 года назад

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

@ayandutta1136 3 года назад

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

@withoutwithin 3 года назад

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.

@trentwilliamson4021 Год назад

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

@aldalton 3 года назад

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. 👍

@barmo23 2 года назад

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

@richwillrun 3 года назад

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

@russcoxy 3 года назад

Great video Ben 👍

@richardshields4628 3 года назад

Great video Ben. Thanks

@zoesanders3217 3 года назад

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 😄

@BenParkes 3 года назад

Thanks Zoe. The buffs are due in any day now.. hopefully they’ll be on the website for Tuesday! Glad you liked the video. All the best with your training!

@Steve-ou2kd 2 года назад

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.

@sizzler1474 2 года назад

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

@myksyk 3 года назад

This was very useful ... thanks Ben.

@nicodesimone1261 3 года назад

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

@BenParkes 3 года назад

Glad you liked the video Nico and thank you again for the support on RU-vid! I have a Stryd in to test at the moment.. will get a review done as soon as I can!

@wemorgan 3 года назад

Stryd took me a while to fully appreciated. It's worth putting the effort in to appreciate the technology, its pros and cons. Don't be tempted to rush the video - I'm sure you're not anyway.

@ThisMessyHappy 3 года назад

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 👍🏻

@nickbrowne6350 3 года назад

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!

@BenParkes 3 года назад

Thanks for the support Nick.. enjoy your first of many runs in the hat!! 🙌

@flechastravel 10 месяцев назад

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

@chrish5949 3 года назад

Great video, thanks 👍🏃🏻‍♂️

@darrengofton7564 3 года назад

Well explained! 👏🏼

@garethmaccauley3507 3 года назад

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.

@BenParkes 3 года назад

Will have some lighter colours in the Spring! There are a handful of white singlets in the outlet at the moment, but will have some fun colours next year. Glad you liked the video 😀

@garethmaccauley3507 3 года назад

@@BenParkes I'll look forward to the fun colours. On easy runs I'm all HR

@alanbarry5289 3 года назад

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

@deanhorton4001 3 года назад

Great content 👌

@stevepettifer4896 Год назад

Literally just did my first run while using HR as my limiting factor today and was wondering what my zones should be. Set my alert at 120-135 to keep within that but had wondered what my zones should really be, looks like I might have gone a touch too easy - zone 2 looks like 128-140 which based on todays run feels about right. I'm a hefty unit, not fast at all but want to improve my endurance and gain a bit of speed too, so it'll be interesting to see how I get on. I have no problem at all slowing to a walk to keep the HR down! Only using the watch HRM as I'm not that bothered, I'm no great athlete, but this nice set of calcs are handy. On a side note, Garmin Connect will work these out for you as you can set a specific running set of zones based on % of HRMax or % of reserve, which is nice. Hardest thing is not knowing what your real HRMax is - my HR does occasionally peak at around 185, but I don't know if that means I'm about to expire or it's really my max.

@NielsPilon 3 года назад

Switched to 80/20 training a few months ago and slowly see my overall heart rate decreasing while increasing my overall performance. Noticed too that my Garmin watch isn’t the most accurate so I’ll get a chest band soon for better data. Also it seems like the default heart zones by Garmin are a on the lower side so I will calculate them manuall just like you explained. Thanks Ben!

@ryanmartin5456 5 месяцев назад

What’s 80/20

@NielsPilon 5 месяцев назад

@@ryanmartin5456 Running 80% of your milage slow / easy pace and 20% fast like intervals and tempo / threshold

@steveruppel 3 года назад

another great video!

@ThatRunningGuy 3 года назад

For me the most difficult one to workout is the max HR. I think it’s approx 185 (I’m 46) . My MAF HR is 135, which seems about right. We are all so different. Great video Ben👍

@BenParkes 3 года назад

It is hard.. in the confines of a lab with people around, it’s safer to really push yourself to the limit.. but not great to do that when you’re just by yourself etc.. so the 220 will give you a good guide. Can also look over some hill session data and see what the HR is like at the top of the reps.. glad you liked it though! 😀

@ThatRunningGuy 3 года назад

@@BenParkes true...at my age I just break if I push myself to the limit🤪 I’ve learnt not to do any fast reps under 400m

@MuseRunner 3 года назад

I'm 46 and I've got the ticker upto 207rpm on the finishline 😎 😜 great video as always

@Ayoj503 3 года назад

Sub’ed Thank you for the great info

@NasosEfstathiou 3 года назад

Thank you!!!

@yueyboak6297 3 года назад

Hey Ben, great video! I just had a query regarding what you were basing each of the Heart Rate Zones from, which was Heart Rate Reserve. I’ve been beginning to incorporate Heart Rate-based training into my routine with Heart Rate Zones being based upon my Maximum Heart Rate. When running in Zone 2, one of the most important Heart Rate Zones to train in, my the higher end of my HRR-based Zone 2 is almost 20 bpm higher than my Maximum HR-based Zone 2. What are your thoughts on this?

@dbauer07 2 года назад

Outstanding

@michaelgoode9555 3 года назад

Using 220 minus age gives me 163, 162 in January. Oddly though I can break through up to 180 plus when doing a bit of hard work. This happens easy with no apparent side effects either during or after my session. I'm just an average runner enjoying pounding the pavements and tracks. My PB days are long behind me as a nearly 58 year old and I never tore up the pack even as a young man. I'll just enjoy doing what I am doing but thanks for the info.

@ldfades7493 3 года назад

Really useful Ben, thanks for sharing! I’ve been meaning to look into HR training for a while now, and this has really motivated me to get going with it.

@coralputman5342 3 года назад

Thank you for this. I'm going to dig out my Garmin chest strap. I don't know if it's just me, but I was finding it difficult to adjust just right so I can breathe but it doesn't roll under. I've got a few scars where it's cut me so I recommend using surgical tape to stop it moving. Using my watch, I usually find just walking gets me in Zone 2, so I'll check that with the strap. Just as a point of interest, you mentioned useful data: would you put more store by Strava or Garmin feedback? Garmin says my training is overreaching with a load of 1204 for the past week, Strava has given me a score of 472 and says listen to your body and make sure you rest when you need to. I've recently started trying to incorporate speed and hill work into my runs, but all my runs are hilly because I live on the edge of the Brecon Beacons, but I haven't done excessive mileage - just thrown in one interval session and had one double run day (7 miles in the morning, 5 in the evening). I'm just trying to get into a routine rather than squeezing in runs as and when

@willhogarth9945 3 года назад

My Zones are called - RECOVERY | MAF | THRESHOLD | PAINFUL | & VOMIT INDUCING :D

@chrisdick726 3 года назад

Have been watching you for awhile now but I’m a new subscriber now. Good video. I learned some of this when I was a student during my Physical Education degree.

@wemorgan 3 года назад

Do a 5k race for max HR. It removed the wild inaccuracies of 220-age.

@danstarcevich5531 3 года назад

How does the 220-age calculation compare with your lab results?

@chasingwhispers 3 года назад

I have a chest strap but no matter how slow I jog can't seem to stay in zone 1 (or often even 2!). Walking is enough to put me in Zone 1. Guess I'm just unfit or miscalculating my zones (Garmin does it automatically).

@leftyseel8658 5 месяцев назад

Thanks. Now i know how to calculate my heart rate reserve. I got a chest strap for my cyclocomputer. Can i use that on my Garmin Forerunner45.

@steveclayton4249 3 года назад

Thanks for this Ben. Please could somebody tell me if there's a lab in the Midlands that does heart rate zone calculations-tests? Regards Steve.

@HuesingProductions 3 года назад

Thank you for the information! Does anyone know if the Garmin HRM-RUN can connect with a Suunto Traverse?

@BenParkes 3 года назад

It should connect fine and you’ll get heart rate data from it. But I very much doubt Suunto will be able to give you the running dynamics that the Garmin is capturing. So might as well get a monitor that simply has HR only.. just as the Wahoo, or Suunto do make their own.. but I’ve never used it. All the best!

@HuesingProductions 3 года назад

The suunto one is apparently bad, so I want to get another. Thank you for your suggestions! 🙌

@TheFlipsie 3 года назад

Have you ever done the 30 min LTHR test as described in 80/20? If so, were the results similar to the lab test? I've been using this method since I don't know my true maxHR and it's relatively easy to do with a chest strap.

@solefreak2 3 года назад

Is it safe to use the figures my Coros watch has given me for my heart rate reserve zones? I've used my lowest resting hr and maximum hr to have this calculated.

@danielconde13 3 года назад

The 80/20 rule described reminds me of one doubt I got since I changed into the Polar world last July: who else thinks that the pre built race programs available in Polar Flow are too "easy", forcing you into walking paces most of the time. Please do tell what you all think, if you use Polar also! Thanks.

@MsLudo5 3 года назад

Hi! I've been using polar programs for a few months, i found that it was too easy as well at first, until i realized the default HR zones were wayyy far off for me. Once i adjusted my zones, the training felt spot on!

@danielconde13 3 года назад

@@MsLudo5 Thanks for the tip, I'll dig in a bit more on this subject. It's a shame I can't get any advantage from these training programs as it is.

@leong1981 2 года назад

Hi check with u. I do have heart problems and daily medication do I need to subtract a 10 from it also?

@animeguy6789 3 года назад

I am 13 years old and started training about 6 months ago. Should i also use the 80-20 training? I’ve improved my 10 k time with about 10-11 minutes and i think it is working (i am training like 50-50 training with lots of higher speeds). I am running like 25-30 km every week, it is not much speedwork if i should use the 80-20 training

@cristobal.palmero4919 10 месяцев назад

I use Joe Friel Heart Rate Training Zones based on Lactate Threshold

@no79way 3 года назад

Nice hoodie

@Stalkilla 3 года назад

I workout 2-3 times a week mainly running 5-10k (25-50min PB respectively) and doing home exercices (Focus T25) , i use apple watch serie4 as my HR monitor, I noticed everytime i start exercicing, my HR spikes to 90-100% (Max bmp is 189) and stays there for the whole exercice And by just warming up my HR hits 150-160Bpm, should i consult a specialist, is there a problem with me?

@diaboloshaufulin9347 3 года назад

Hi Ben, how do these numbers compare to the ones measured in the lab which you got and posted before ? As far as I remember those lab measured numbers suggested that your easy runs might be up to 170. But your zone 2 which I guess is believed to be fine for easy runs the maximum heart rate is only 143. I ask because I feel quite fine at much higher heart rates than those "computed" so I am not sure if to follow the numbers or feel :) Thanks for your videos !

@Ajajambo Год назад

Hi Ben, so do we used RHR of the day or the average of the week or month? Cheers

@MooZy123 Год назад

Should I based my targets of 50%, 60% etc for each zone on Heart Rate Reserve or Max Heart rate if taking on a Polarized training plan? target heart rate for each zones are massively different. thanks!

@vinaykatti4449 3 года назад

I am a regular runner. However facing lot of issue with my breathing. Can you suggest a proper technique?. Thanks

@olivernash9427 3 года назад

Hi Ben, great video 🙂 my peg turbo 1s are coming to the end of their life. I need a shoe that is good for every session and can be used regularly. Have you got any suggestions? Thanks

@BenParkes 3 года назад

New balance 1080 v10 is a solid replacement! I’ve had 3 pairs and they’ve worked well for me!

@darrengofton7564 3 года назад

Gotta agree with Ben, loving my NB 1080v10s. Other than a carbon shoe I think I’ll be buying these again! 👍🏼

@na-dk9vm Год назад

Ben, to get fast at a 2 mile (3200m) race, how long should a long run for that be at zone 2. 15km? 20km?

@MrSander1998 3 года назад

Always felt like my zone 2 was much higher then Polar said. Polar said my maximum in zone 2 was 137 and with this calculation it's 150. I'm 23 years old and have a rhr of 45.

@mohdhalmymdyusoff5836 3 года назад

Actually based on the book 80/20 page 113 ... the zone s are based on Lactate threshold; For Garmin watch default Z4 (Threshold) for 96-100 is in Zone 4 (80-90); Which the Book Z3 (Threshold); Z4 (VO2Max in Book) is equal to Z5(90-95) and Z5(Speed) is Z5(05-100); Some adjustment need to be done to follow the book 80/20.; Then the advise is to follow the intensity based on page 136 onwards. So, Z2+ lower half of Z3 is actually Z2 training. and Z4 is actually Z3 training (Threshold - Tempo & Steady State); And Z5 is the interval .... Applied wrongly, you are running in a wrong zone. The same applied if, anybody want to follow Jack Daniel Training Zone system ... remember, it is training zone and not HR zone.

@jeremy-bernard 3 года назад

Thank you it's really clear! I am wondering though if training based on HR zones is a good idea or not? Do you base all your training on HR zones or do you do training with only pace targets for instance?

@BenParkes 3 года назад

I think it is a good idea for zone 1/2/3.. but with reps I usually go with pace goals that I know are roughly correct.. as with HR there is always a time lag and you can't realistically monitor HR as you're running fast for 2 or 3 minutes.. so it's just not practically possible. But always good to look at the data after sessions etc and see how it stacks up.

@jeremy-bernard 3 года назад

@@BenParkes Ok yes I see, I personally don't look much at HR but I was curious to have your opinion on this :) Thank you.

@kaiserbacote8984 3 года назад

Thanks for sharing this Ben! Question, ideally what should be the average range HR for HM distance? Thanks!

@BenParkes 3 года назад

It's very hard to give a range for races.. as effort level always goes up and up during the race.. you get fatigued, dehydrated, sore etc.. so HR will rise with everything going on. As a rough guide then the top end of Zone 3 would be where I'd expect it to average, but will start lower and go higher during the run.

@kaiserbacote8984 3 года назад

aight! Thanks so much Mate!

@alexandriacollins9487 5 месяцев назад

Is there a way to determine heart rate zones through a workout?

@michaelvallely9912 3 года назад

Hi Ben. Great video as always, very useful. I have always used the HR zones calculated by my Garmin watch, but I take it you would recommend changing to HR zones calculated by my HRR? I’m just thinking that if I did change my HR zones then my HR data going forward wouldn’t be wholly comparable to what I’m currently working with, as I do a lot of zone 2 training, but it seems like the better move long term. I would grateful to hear your thoughts. Thanks, Michael.

@BenParkes 3 года назад

I think the HRR calculation is likely to be better. With everything to do with heart rate there's no clear cut 100% right way, but I find the HRR calculations to be best in my experience. So certainly consider revising them in your Garmin, then you know going forward things are much more likely to be accurate. All the best with your training!

@michaelvallely9912 3 года назад

@@BenParkes Hi Ben. Thanks very much for your reply. Using HRR definitely seems like the best option going forward. Thanks.

@goommenter 3 года назад

I found feeling correlating way better the workload than hr-zones: Heart rate lags behind in fast intervals, a difference between a good day and a bad one is huge in terms of heart rate, caffeine and tiredness... etc. Especially young athletes tend to look too much data rather than feel the feeling causing example overtraining. It is a useful tool but in the modern digital era, the knowhow of YOU is somewhat lost in the vast amount of data.

@MrYarabandi 2 года назад

Hey Ben, thank you so much for the useful information. I have heart disease and for a while I need to run 7:30/km pace, 6:00/km at max which is super slow (according to Xiaomi Mi Band it is my zone 2 and 3, the grey zone you mentioned in the video). Do I still need to warm up and stretch? Thank you.

@leong1981 2 года назад

Hi check with u for maf calculation u need to minus 10 due to heart disease. What about this method do we need to minus 10 also? I do have heart disease also.

@QronoZ713 3 года назад

Easy setup with 3 zones, used by many professional runners, including the Ingebrigtsen. Using % of maxHR. Z1: 62-82% Aerobic base training Z2: 82-92% Tempo/Threshold training Z3: 92-97% Intensive intervals Z4: >97% Anaerobic, sprints Recent studies have found Z1 and Z2 most predictive of improved performance in elite runners. Recommended training is: 75-80% in Z1 as continueous runs, ~17-25 % in Z2 as tempo runs or as easier intervalls and ~3% in Z3 as short (less than 1000 m) intervalls.

@QronoZ713 3 года назад

Source: Tjelta 2019. "Three Norwegian brothers all European 1500 m champions: What is the secret?"

@deanrobbins8102 Год назад

What about zones 6 & 7? Or are those reserved for cycling?

@vincewarne228 Год назад

Hi Ben - if I have higher max heart rate reading (from a chest strap) than my calculated max heart rate should I be basing off that figure instead?

@runningversity Год назад

Yes, for sure. The 220-age is just a guess based on the average population.

@0tispunkm3y3r Год назад

So zone 2 increase endurance but upper zone 3 increase stamina? Are these not the same thing?

@jameshydes6499 3 года назад

Hi Ben, great video 👍. I’m a little confused, if I run in zone2 I may as well be walking. I do heart rate training in the gym for a good hour at a time. However, when I run my heart rate sits around 165-170bpm. That’s running at a pace I feel comfortable at, I can have a conversation and my breathing is steady. Resting heart rate is around 50-55. Any advice to bring my heart rate down or why it’s so high when I run?

@franzkuntschnig1320 2 года назад

2 points of view: the Heart zones aren’t correct for you. Or you are not used in zone 2 training. Many starting will walk in the beginning and are very slow. Breathing should be easy and effortless in zone 2.

@rachelwarren2533 3 года назад

If I can sustain an average HR of 185-189 for a Half marathon, and 193 for a 10K would that mean my max would be even higher, nearer 200 perhaps? (Watch data so perhaps not that accurate though!)

@jasonklussman9087 2 года назад

According to MAF formula my low intensity is 139, using this method it’s 155. Wondering which is better to use here. Older video but been really interested in lowering my intensity running

@maufderlauer Месяц назад

Did u find an answer to your question?

@gregsmith46 3 года назад

Hi Ben, I'm confused, should my cardio building/easy runs should be in zone 2 or 3?

@BenParkes 3 года назад

Yes, easy runs in zone 2!

@davecowdry6274 3 года назад

Wow what a special day this is. First a great core workout from Sarah then heart rate zones from Ben. The Parkes running company has really smashed it today 👏 thanks Ben, I'll calculate mine later, I've had the feeling my zone 2 has been a bit out because I try and keep easy runs to sub 150bpm as you've said before but even at 145 that is still showing in my zone 3 heart rate zone. I'll see what the new calculation comes out at. Thanks for another awesome video

@BenParkes 3 года назад

It's always hard to give general advice.. so sub 150 works for a lot of people, but as we get older then it does need adjusting down. Great you enjoyed the video and appreciate all your support!

@xocupcakecouture 3 года назад

should you do your whole long run in zone 2? i find my heart rate creeps up at the end of long run.

@BenParkes 3 года назад

It will do as you get tired, fatigued.. a little dehydrated.. your body has to work harder to stay at the same pace. If it creeps up at the end it’s not the end of the world.. just try to get your average for the run nicely in zone 2.

@xocupcakecouture 3 года назад

@@BenParkes thank you!!! love your channel!

@graemethorne2385 3 года назад

Hi Ben. Do you have any experience with low max heart rates? I can’t find any literature on it at all. I’m 28 and the highest I have ever been able to get my heart rate is 172. I don’t think it’s that much of a problem other than the fact that the zones end up being a smaller margin and I just don’t know if I am then even in the right zones to begin with.. 😂 Thanks for all the great content!

@mattbarrett6186 3 года назад

I know what you mean, the highest I can get my heart rate is high 160’s but a resting heart rate of 34-36

@franzkuntschnig1320 2 года назад

Heart rates vary very much. That’s why personalization is necessary. Lower max. heart rates often come with lower resting heart rates.

@colinarichards 3 года назад

Thanks Ben. Great video as ever. I get really confused by the zones but don't know who to ask!! I am 48 yrs old. My average resting HR for the past 12 months is 48 and my max HR from a recent 5k is 182bpm. Using your method gives me a zone 2 calculation of (60-70% HR) of 128-142bpm. However, my Garmin thinks this is Zone 3. Ive been trying to train using my garmin zone 2 which is incredibly slow pace. Which one is right? Thanks

@Micke12312 2 года назад

I say use Bens. If it feels super easy at 140 it is your zone 2. I have the same issue btw

@JonathanHebert 2 года назад

I think Garmin uses zones their own kind of zones zone 3 would be a Zone 2 on other devices.

@franzkuntschnig1320 2 года назад

Because the resting heart rate isn’t included. If I include mine I go from upper zone 2 to mid zone 3 on my polar watch too. What is right? I think there is no right or wrong. I feel at 72/73% the same as with 65%. Getting faster at lower heart rates means running in lower hear rates and as long as I improve I’ll stay with the classic polar zones and don’t include my RHR.

@Cloppa2000 4 месяца назад

Excellent thank you. For someone trying to get generally fitter e.g. couch to 5k like, do I even need to be doing any zone 2? Or should I concentrate on maybe 3-4 20-30 minute zone 3 runs per week with a day rest in between? I spent about 6 months doing MAF HR training and got no faster at all! Though I could run further at the end but no faster at my MAF HR! I now wonder if zone 2 is for more experienced distance runners rather than someone just trying to get fit. MT.

@BrianErwin 10 дней назад

no, everyone, no matter their fitness level, should train at least three times a week in zone 2. zone 2 training is going to make you better at the hard stuff, without you even noticing

@Cloppa2000 10 дней назад

@@BrianErwin Thanks.. I'm with you now. 4mths on I've learnt and experienced a fair bit, and after a couple of months I started adding Z2 incline walks. It was these that brought my RHR down quickly and I feel fitter! I used to think I should be able to jog in Z2 but I've realised (at 60) that my muscles and joints were not up to it for long periods (in the beginning anyway)! So now I do 60min incline walks for my Z2 most evenings and my shorter Z3,4,5 runs in the mornings and this is working out great! I've improved my VO2max by 10 points in 5mths from Very Poor to the bottom of Good and hope to continue til I reach Excellent!! 🙂 👍

@BrianErwin 3 дня назад

@@Cloppa2000 same here. when i first started zone 2, i had to stop and walk a lot. it was very frustrating. i was jogging a 16 minute mile. after a few months, i could finally jog a 14 minute mile, and now, i can jog 11 minute miles for about 3mi before i reach zone 3. i, too, had sore achilles/calf muscles when i started zone 2. some say it's from overtraining. zone 2 is so easy that i was doing it everyday. but it's all cleared up, now. my goal is to run an 8 min mile in zone 2. it'll take some years, but it's so easy, i don't mind. going to test my vo2 max at a sports science lab sometime this month.

@Cloppa2000 3 дня назад

@@BrianErwin Excellent! Thank you for this.

@christianbie7402 3 года назад

I am 17. Last year my HR was 37.

@slavasss2189 2 года назад

346 very confusing.... title says zone1 is 50-60 % of hrr, but in reality- not, as u addind resting hr....

@Dad_K 3 года назад

Kofuzi?

@jackwilliams2564 3 года назад

The highest I've seen for me is 218, should I have been dead?🤪🩺

@BenParkes 3 года назад

I think there might have been some error in the data there!!

@coralputman5342 3 года назад

I once got 260 on my Garmin using the chest strap. It was a long steep hill

@neuschf 3 года назад

What do you think about LTHR based zones like this one from Friel/Trainingpeaks? www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/ It's kinda weird how different a HR based training plan plays out based on the zones you calculate.

@jackhammal3223 3 года назад

2nd

@oscarchirnside4653 3 года назад

First

@blackjohnny0 2 года назад

Your method is kinda bullshit. I am less fit, so my resting HR is higher... It seems that my 1 zone is 124-136... BTW Wahoo strap is piece of crap. I had 2 of them and both worked like shit. Kalenji is much more trustworthy.