How To Find Your Running Heart Rate Zones | Triathlon Training Explained

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Heart rate measurement has been used as an aid to tailor running training for years as breaking effort into zones has become a really useful training tool for both athletes and coaches. Mark is here to help you take a closer look at how to actually calculate them!
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Heart rate measurement has been used as an aid to tailor running training for years. The effort level you are working at can be broken down into zones which become a really useful training tool for both athletes and coaches.
In this video Mark is going to help you take a closer look at how to actually calculate them in the first place.
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Опубликовано:

17 июн 2019

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Комментарии : 80

@gtn 5 лет назад

Do you run with the help of training zones? Do you find it helpful? Let us know!

@ComedyClipsX 5 лет назад

I find training zones very useful.

@paulmcneil7468 5 лет назад

yes, I find that keeping in the zones has really helped keep my injuries minimal.

@markankone9362 5 лет назад

I have done a "sport medical advice" a bike test white a breathe gas analyse. I never run/bike whitout a HRmonitor.

@odyseusjarhead602 5 лет назад

It took me awhile to be able to use training zones. It is actually not as easy as it sounds. I use a 5 zone system (1=low, 5= max pain) based on a modified Karvonen method, and I TRY to subscribe to the 80/20 principle. I say TRY, because it took me awhile to learn how to run in zone 2, and it is sometimes very hard not to drift into zone 3 when it is hilly (I live in Tennessee), hot (Tennessee), or on long runs. But zone 2 running lets me stay injury-free (mostly), and I have found that 80/20 training has improved my fitness level.

@lisapet160 5 лет назад

Now, almost exclusively on HR TZs following 80/20 paradigm. Saves time, expends fun on trails. As a matter of fact, I came back to running (besides being motivated by your channel :) ) with a little help of HR sensor.

@jonathanzappala 5 лет назад

Ahh the heart rate too high beep, that was very valuable to my training when I first got a hr monitor. I was taking my easy days too fast.

@ThatCampingLad 4 года назад

Recently got into running with my girlfriend, once I got a chest HR monitor it completely transformed my running, it feels tonnes easier and the distraction of looking at my phone and keeping my heart rate consistent means the run flys by and the distance feels easier. Rather than staring at the distance I've ran so far and waiting for it to all end. It's become a bit of a game for me now. Plus I'm really satisfied that my statistics on the app show me what I was training and for how long relative to the other zones which gives us both a sense of achievment.

@iftomatosareafruitwhyisntk4038 5 лет назад

Great video

@dragonchr15 3 года назад

"This os going to require hard work a and a great deal of discomfort" Me: *clicks away from video*

@tallpaul1505 5 лет назад

Thought Mark was standing in the lake at the end!😳

@60pluscrazy 3 года назад

Perfect

@benjaminpitters6625 4 года назад

There is a question I would like to address. My RHR is 53 and my MHR is 194. Using the Max hr Method my zone 2 is 116-135bpm Using the friels threshold method my zone 2 is 146-153bpm There is a big difference in numbers and I'm concern that if I use the MAX HR method zone 2 I won't be putting on enough work but if I work with the threshold method zone 2 I might be working above VT1 (aerobic threshold). Can someone give me some recommendations? Thank you very much in advance.

@giovanbattistafichera8439 3 года назад

go with the MHR. Better safe than sorry. Besides, this formula of calculating it with the lactate threshold would also cook me in a week. Two-hour long runs have to stay easy from beginning to end, and since we have similar numbers, I'd assume you'd also feel like overtraining after a long run at about 150bpm average. My advice would be to stay below 75% of your max HR on most runs and ideally around 70% or alternatively use perceived effort (easy should feel like a 3-4 on a scale of 10). If by any chance you use a Polar watch, keep an eye on your recovery status and stay in the green zone. This means your body is capable of managing the training load and recovering on time for your next session.

@benjaminpitters6625 3 года назад

@@giovanbattistafichera8439 thank you, very helpful!

@KratosMayhem 2 года назад

Since your comment is over a year old can you provide an update on what the results from your training were? Did you stick with the lower or higher bpm range for Z2 and did your paces get faster in that zone overtime? I have similar numbers to you 54 RHR/202 MHR. My Z2 is 60-70% of my Heart rate reserve which is 143-157 bpm. I've been keeping the majority of my runs on the low end of Z2 between 140-150 averaging 145 bpm for most of my runs. Wondering if I should drop down to doing most of runs at 130-140 which is what I do my recovery runs at or 135-145 so I can lower my average hr on my runs and not potentially overwork myself.

@jonathandavies9451 8 месяцев назад

Hey, my experience is different to the people above. I stuck religiously to % MHR and after about a year it suddenly clicked, my perceived effort is crazy low, like I could 2 RPE, I could have a conversation without any effort at all. I have since done this test properly and have much much higher zones which seem to correlate with RPE. My RHR is 46 and MHR is 210. I quite comfortably level out at 192bpm on a park run and I could push harder. I ran an ultra at 159 average BPM and aerobically was fine at the end. I am using a chest heart rate monitor as well. So we're all different and aligning RPE with the numbers is a good way of assessing this stuff.

@taroonbali 5 лет назад

great stuff! living in singapore running outdoors in the heat & humidity is something i avoid unless training for a race. would it be acceptable to replicate the test on a treadmill and use the results from that, knowing the results would differ outdoors but given that most of my non-race training happens on a treadmill anyway?

@jonathanzappala 5 лет назад

taroon bali the pace would differ between inside and out in the heat and humidity, but the heart rate shouldn’t that much.

@facemelter79 Год назад

I done this test on my Garmin watch which told me the specific heart rate areas i needed to be between. But i did not run flat out after the warm up was complete. Did i do this wrong?? I definitely wasn't running hard

@accessamericagroupllc8157 Год назад

Why are everyone's running zones different! Everyone has different numbers, different percentages, and different ways to calculate. So frustratingly confusing... so it appears that how to calculate Running zones appear to be like opinions, everyone has one.

@murshizimahadzir8459 Год назад

Great

@MrYarabandi 2 года назад

Now I am sure if one is not capable of having a decent running watch it is best to get a proper chest strap. Routing, speed calculation, time, the smartphone takes care of them all. Especially for the ones who have heart disease, this is a nice idea, right?

@MrYarabandi 2 года назад

Do I need to warm up and stretch before running 5K+ zone 2/3?

@MrDp297 3 года назад

My HR during a brisk walk can go to 120 and during running skyrockets to 150-170. This means i cant sustain running because of high HR. I am 47 and clearly not in good shape. What would be a good way to improve this and be able to maintain a consistent running regime?

@rohitkumar-ig8jj 3 года назад

Do Aet(Aerobic threshold) runs, it should be zone 2. For layman terms run with your mouth closed and breathing thru your nose. If your mouth opens then you are going faster, slow down or walk until you are comfortable closing your mouth. Over period of time you will notice that your pace would increase and heart rate remains the same. This would take time but be consistent to see that kind of result.

@Choedron 4 года назад

It would be more efficient to train according to the Borg scale - as how a training is perceived. There seems to be too much emphasis on numbers - with the result of beginner and middle group athletes getting injuries because of overtraining - they will after all like to live up to the numbers set up by their coach. But sometimes the body is a little behind on the recovery, but people still press themselves and aggravating the overtraining and strain on ligaments. So what was supposed to be a zone 3 or 4, according to HR zones, could actually be experienced as a 5 or 6 on the Borg scale and lead to overtraining. If athletes know and gotten familiar with the Borg scale, they will start to listen much more to the feedback their bodies are giving them - and they will, from the perceived feeling, know exactly which HR zone they are in during a bike or a run - without having to look at a watch or bike computer.

@kivosanli5273 5 лет назад

i find my garmin forerunnner 735xt pretty inaccurate. But I love GNT thank you very much for all you do!!!

@ryandowney5798 5 лет назад

Mark, would it be acceptable to calculate FTP with GAP (gradient adjusted pace) if you don’t live near a relatively flat area? Cheers!

@battles4seattle665 5 лет назад

Quick question for the comment section or GTN. I can no longer run on tarmac due to an injury and was going to do a 30 minute test tomorrow. The trail I run on is pretty up and down, could I use my GAP for my threshold pace or just save the test for a flatter run?

@SpeedBoosted136 3 года назад

Hi, I am 37, HRmax is 190, resting HR is 53. What is the Zone2 pulse? There are many many formulas that people say, but i found for myself that until 150bpm it feels effortless and i can speak freely, while when going above 150, even at 152 i feel tention, harder breathing and can't talk freely. Does that mean that my Zone2 roof is 150 ?

@SpeedBoosted136 Год назад

@@jasonrosman2932 hehe, thats Ok. Found all answers...listening to your body is the best indicator. Breathing and feel/perception of energy you give from yourself.

@magnemmar4869 5 лет назад

What is the risk of simply taking prior runs and seeing which has the highest recorded heart rate and just saying, "Ok, my max HR is 189" or whatever # was the highest for all runs? Is the risk that the highest # isn't really your maximum heart rate and doing the 30 minute test might show that it's really 191 (or some other value)?

@erykasmith7719 4 года назад

Magnemmar you might have reached your max in a race so yes you might be close.👍🏼

@shiv_ring 4 года назад

If I understand right, the difference is, that this test is calculating your LTHR (which is at the end of zone 4/the start of zone 5) and you seem to be talking about your maxHR (which is closer to the end of zone 5). Calculating the LTHR seems to be more helpful for zone training.

@ramentasty8 3 года назад

I feel there is a bit of conflicting info on this. Say my max HR is 220 and Lactate Threshold HR is 186. This video states zone 1 would be

@QualityAntics 3 года назад

how is your max Hr 220

@ramentasty8 3 года назад

@@QualityAntics Go ahead and replace with 200. It makes it worse

@xtamhor 3 года назад

Other sourses say that to find max heart rate the effort you put in needs to increase until exhaustion.. not a steady pace. What is the difference? Who is right?

@lennartgretenkord6071 3 года назад

What is described hear isn't a max heart rate test but a threshold heart rate test. Those numbers are different and are tested for differently.

@JakobThusgaard 4 года назад

What's the point of the following statement: "You MUST do the test alone, because when you train or race with others you just manage to work harder than ever before. The 30-minute solo test should reflect what you might be able to produce in a 60-minute all-out race situation." With specificity in mind: Sounds like you'd be better off doing the test WITH others rather than without, since that will provide a more accurate picture of what you will be able to do in a race situation.

@chasemason5129 4 года назад

Coming to think of it, that sounds reasonable.

@sboisbiu_2825 3 года назад

But this test will be implemented to find pace zones for the regular training (which is usually performed alone, without this placebo-like social boost). So as we get better result this way, there's a chance to overtrain based on this data(maybe?)

@giovanbattistafichera8439 3 года назад

@@sboisbiu_2825 don't worry. Following these indications, most people would overtrain anyway.

@krayze03 4 года назад

(mellow music)

@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?

@xtamhor 3 года назад

Had the same issue. I had no discomfort with my heart but the heartrate was high. Cardiologist checked the heart and did a stress test then told me heart is ok just need to train smarter and better. Lower heart rate zone. He was right i am able to lower it now.

@ed6741 3 года назад

Use a chest strap. The optical sensors on the watch go nuts on a run.

@funkydisciple 5 лет назад

Dear GTN, or any of the awesome viewers. Ive been cycling for a year and consider myself relatively fit. but ive only started running for about a month and my heart rate always avg 160+ when im running at 10:05 min per mile. to get my heart rate down i gotta walk, a jog doesnt being it down low enough and the speed of my jog would essentially be walking. i do weight 103kg, is it that causing the higher HR or is still a fitness thing?? any help appreciated

@askingwhy123 5 лет назад

Hi Funky, your story is well-known, one you hear again and again--even from elite pros. Everyone will tell you to build up your aerobic base, and they'll be right. The hard truth is that walking to maintain your zone is common (I had to, too!) and part of the process. CON: You will have to add a lot of miles to your legs to make the desired improvement. PRO: The only thing likely to be injured is your pride ;-) Read up on Maffetone training. Look for videos about the adaptation that will (will!) take place, and be patient as you put in the work. High-volume Zone 1-2 training will gradually increase your pace at your target HR, and with steady work, you'll be a much better runner in 6 months. My personal tip: use audiobooks and a track. Why? Track work can be boring, but it's much easier to get into the groove of your zone on a perfectly flat surface. Even if you end up shuffling like an 80-year-old at the beginning, just keep going. Add as many miles as your body and schedule allow. Just fill that tank. Good luck!

@funkydisciple 5 лет назад

@@askingwhy123 dude, thanks. i have been going out on longer runs and my 5k time gets better and better. albeit by 10-20seconds at a time but its a step in the right direction. ill look up maffetone and see what thats about. thanks for the help!

@askingwhy123 5 лет назад

@@funkydisciple I couldn't help myself, so I'll give you a couple of links off the top of my head. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-q3A4tVX_XCQ.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EFbsNKoTtxc.html Start of this video includes an explanation of the MAF system + his the athlete's personal experience (he's pretty fanatical about it, so be warned :-) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2n9wxuv0B50.html As Matt Fitzgerald points out, nobody is funding years-long studies about using primarily low-HR training, but it's absolutely common among the upper echelon runners. Now I'll get back to work!

@wrxzboost 5 лет назад

@@askingwhy123 yup - trust the zone work and adaptation process. if that means you need to walk/jog to get the HR back into your target zone - do it! keep an eye out for the "gray" zone - zone 3. and make sure your recovery runs are actual recovery - zone 1. be disciplined and consistent - you'll achieve your goals.

@jarrodwong4152 5 лет назад

What’s the best way to start triathlon

@kivosanli5273 5 лет назад

best way to start your journey is to start :) don`t over think it. running too much is a mistake. swim and bike more and those two will improve your run. I run 2 times a week

@erykasmith7719 4 года назад

Take out a loan.

@Bande 4 года назад

How are the HR zones for cycling different than for running? You mention in the start of the video that it is a whole different business. Could you guys make a video on that?

@canobenitez 2 года назад

there is slight transfer between sports but each person is different, depends of how much you practice that sport, there are different muscles working , so all of it makes a difference in the end.

@davidsinton6019 5 лет назад

My garmin does this automatically, however my HR and pace zones are pretty different, it may be as a result of running on a treadmill as much as outside. Is that a problem?

@odyseusjarhead602 5 лет назад

How quintessentially English of you..."this is going to require a fair bit of hard work and temporary physical discomfort." That is a little understated, don't you think? Just be honest and blunt, like an American..."Dude, this is going to suck....a lot." Don't sugarcoat it. We are triathletes. We like pain and suffering, or we wouldn't be here, we'd be playing video games. Great video! Love your content.

@Julie-my6ds 5 лет назад

America is one of the most hated countries in the world 😂

@samgouch9841 4 года назад

@@Julie-my6ds As an American citizen, I can confirm

@Julie-my6ds Год назад

@Jason Rosman depends what propaganda you read 😘

@Julie-my6ds Год назад

@Jason Rosman not all Ukrainians want to fight the Russians. And those that do would prefer additional troops be sent, rather than weapons for previously non military personnel to use. Remember that there's propoganda on all sides.

@nrs8043 10 месяцев назад

Based on the explanation it seems like the suggested test should ALWAYS be done with a partner

@markankone9362 5 лет назад

How do i know what my 5 k and 10 k pace Is? I run 5k in 25 - 30 min and 10 k in 55-60 min 21 k 2 hours and 10 min. So when i want to run at 5 k pace and 10 k pace i have to run at the same pace. Is it possible to do a test to vind out what my 5k and 10 k pace Is ? Mark

@rudafitness9870 5 лет назад

mark ankone I would run an official 5 and 10k. Many people it will be similar paces- when a 5k pace is prescribed you are usually running just off "threshold" pace.

@lisapet160 5 лет назад

It's practically the same pace for 5 and 10k. Look for online "pace calculator" for more fine resolution.

@jonathanzappala 5 лет назад

They are definitely not the same thing. Threshold pace is defined as what you can theoretically do for an hour. For some people if it takes them an hour to run a 10k they are the same thing. The world class runners who can do a half marathon in and hour, their half marathon pace would be their threshold. If you run 5k and 10k at the same pace, you are underachieving at your 5k time and can do better. Now the faster you are the smaller that gap will be, ie Bekele’s WR 10k is 10 seconds a mile slower than his WR 5k, but that’s still 4% slower.

@markankone9362 5 лет назад

thank you for the answer's i know that i can be faster at my 5k run, and i want to train at that pace. so at my next run i will do a 5k run. have a nice day, mark

@lisapet160 5 лет назад

@@markankone9362 "i want to train at that pace" do some intervals at that pace with easy runs inbetween. Do some shorter bouts intervals at higher pace. Do variations of just over and just under that pace. But most of the time has to be spend at easy pace (80% of your training time). Good luck! Don't forget about recovery days.

@hhafizhan 4 года назад

If we press the lap button after the first 10 mins, can we really get the average heart rate for the last 20 mins? I thought we could only get the average HR for the whole training session. I'm wearing Garmin Forerunner 245. Could somebody help me please? Thanks.

@JakobThusgaard 4 года назад

Garmin Connect will show your average for each split. At least it will on your desktop browser. Go to connect.garmin.com and check it out.

@ComedyClipsX 5 лет назад

First!!