Wednesday, April 10, 2024

Running Heart Rate Zones

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How To Calculate Maximum Heart Rate With A Laboratory Test

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

If youre looking for the most accurate way to calculate your max heart rate, you should have your HR max clinically measured. This is something youll need to do in a fancy laboratory environment with high-tech equipment.

The two most common ways are the maximal treadmill and bicycle stress tests. These tests are usually supervised by a cardiologist or exercise physiologist.

Zone 5 Maximum/vo2 Max 90

No hiding here, this is your maximum effort. Your heart, blood, respiratory system, skeletal muscles, everything is working at its maximal capacity, so much so that the lactic acid buildup means after 3 minutes you wont be able to continue at that intensity.

90-100% is really difficult so if you are new to running, or have yourself a beginner training plan, is unlikely that you need to train at this intensity.

Exercise Intensity During A Run

Your ideal heart rate zone depends on your activity goals. If you want a vigorous run, monitor your heart rate and increase the intensity when needed. Similarly, if your heart rate is too high, you may need to slow down to stay in a moderate or vigorous zone.

Understanding how you feel. You may consider the intensity of your exercise based on how you feel. While this is one way to measure intensity, it may not align with your target heart rate zones for running.

A run may feel very difficult if youâre a beginner, but itâs still a moderate exercise based on your heart rate. If youâre an avid runner, however, a run may seem easier when it is still a vigorous exercise based on your heart rate.

Compare it to your heart rate. Use a heart rate monitor like a fitness watch to keep tabs during a run. After the activity, you can compare how you felt to the heart rate recorded during your run. Over time, you may be able to estimate whether your run is moderate or vigorous based on how you feel.

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Youre Running Too Hard

This seems obvious, but lets talk it through.

Runs should be a variety of different paces. Starting out nearly all of your runs should be done at what we call and easy pace.

That doesnt mean running is ever easy, but its a description to remind you that it should NOT be a sprint or your race pace. In fact, one of the easiest ways to start learning about different effort levels is the running RPE Chart.

  • Try using run/walk intervals to allow your body to adjust
  • That will help keep HR down and improve endurance
  • Reminder yourself that slowing down is what allows you to run farther
  • You should not be gasping for air. On easy runs you should be able to carry on light conversation.

Another issue here could be caffeine!

Either its given you a boost and now youre all pumped up for vigorous activity and simply going too hard.

Or because its in the stimulants family, its simply caused your HR to go up. Im someone who is really sensitive to caffeine, so I notice if its in any pre-workout I try that my target heart rate range is suddenly harder to stay within.

Heart Rate Training Zones For Runners: Complete Guide

Heart Rate
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With all of the training methods out there it can become overwhelming trying to figure out which one to use: pace training, rate of perceived exertion, heart rate training. Whats the right method? Thats the million dollar question right there.

Your coach will ultimately decide which method is appropriate for your current goal, and apply it to your training plan.

If you arent familiar with heart rate zone training, this guide is a perfect starter for you.

Lets jump in!

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Training According To Pace

At Coach Parry, we wouldnt recommend training on pace if youre NOT getting advice from someone who is very experienced in calculating proper pace-related training zones.

This is because what typically happens when we train according to pace or a target pace is that we often end up running too fast. Pushing ourselves too hard and therefore we dont develop at the rate that we should be developing at.

Which leads you to train on heart rate.

While it is still challenging to calculate HR training zones, HR is a reflection of the physiological effort, while pacing is a calculated estimate of what should be easy.

Calculating running zones in terms of pace takes A LOT of experience.

So, how do you do it

Why Has My Resting Heart Rate Increased

As shown above, there are many factors to consider if you find yourself suddenly asking why is my resting heart rate getting higher? Its important to first think about the aspects that can contribute towards a raised resting heart rate that isnt a cause for concern.

Most people will notice their resting heart rate rising with age.

Most people will notice their RHR rising with age. While you cant control your bodys aging process, you can reduce its impact on your cardiovascular system. Try exercising within a variety of heart rate zones as this can be effective in reducing resting heart rate.

Not getting enough sleep can contribute towards your resting heart rate going up. If youre always exhausted, you could be experiencing chronic sleep deprivation. Not only does this lead to feelings of fatigue and a slower metabolism but it can also result in resting heart rate increasing. You should always try to get at least seven hours of sleep every night to ensure your body is sufficiently recovered.

Similarly, if youre training at an intense level but not allowing your body enough time to rest, you may notice hey, my resting heart rate has gone up! This is a sign that you need to give your body the time to repair properly so it can absorb the benefits of your workouts. Otherwise, all that hard work could end up having a detrimental effect.

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How To Train Using Threshold Heart Rate

In the graph above, the grey line represents heart rate and how it increases over time as the intensity increases.

We can see the different zones we train are represented by Z2, Z4, and Z5.

Z2 Heart Rate: Based on the threshold value that you determined, we would look at 80-85% as the upper limit of your zone 2 heart rate. This is where all of your easy runs and your long runs get done from a heart rate point of view.

On the graph, if you were to look at the second green line in your zone 2, that would be the upper limit of your zone 2. Whether youre training in the upper limit or the lower limit of your zone 2 heart rate for your easy runs, physiologically you will be getting the EXACT same benefit.

So, whether you are training in the upper limit of zone two or the lower limit you are still gaining the same benefits.

In this video sports scientists, Shona Hendricks and Devlin Eyden walk you through exactly how to train using threshold heart rate and how much training should be done in each zone

Determine Heart Rate Training Zone

Why Do Heart Rate Zones Matter? | Running To Heart Rate Explained

+ HR Rest

+ Number from Step 2

In other words, first multiply your heart-rate reserve by target exercise intensity , and afterwards add back your resting heart rate .

Simply repeat this final step, to determine the different heart rate zones. Plugging in the different % target intensity to find the different zones.

It seems repetitive or counterintuitive, but you do need to subtract your resting heart rate at the previous step, and then add it back in this step. Just be sure to follow the steps in order.

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Max Heart Rate Field Test Example

Do this field test with a training partner. Use a heart rate monitor and note the highest heart rate you can reach. This is your maximum heart rate.

  • Warm up for 15 minutes on a flat surface. Build up to your usual training pace.
  • Choose a hill that will take more than 2 minutes to climb. Run up the hill once , building to as hard a pace as you estimate you could hold for 20 minutes. Return to the base of the hill.
  • Run up the hill again with a faster pace. Get your heart going as hard as you can, building up to a pace you estimate you would be able to hold for 3 kilometres. Observe your highest heart rate on the display.Your max HR is approximately 10 beats higher than the now-noted value.
  • Run back down the hill, allowing your heart rate to drop 3040 beats per minute from where it was.
  • Run up the hill once again at a pace that you can only hold for 1 minute. Try to run halfway up the hill. Observe your highest heart rate. This brings you close to your maximum heart rate. You can use this value as your max HR to set your heart rate zones.
  • Make sure you cool down for a minimum of 10 minutes.
  • Doing a maximum heart rate field test while unprepared is a surefire way to end up in maximum distress. If you are unsure, consult your physician before undertaking the test.

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    Which Zones Should I Train In

    Depending on your specific training goals, your coach will give you a variety of different types of workouts. It should be clear, however, that just because you want to run faster, you should NOT only run in zone 4. Your overall plan should always include most of your training in the low-intensity zones of 1 and 2.

    Also Check: What Are Heart Rate Zones

    Is Resting Heart Rate Different By Age

    For most of us , between 60 and 100 beats per minute is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now thats chill!

    When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesnt have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.2

    Calculate Your Heart Rate Zones

    heart rate zone training

    To calculate your heart rate zones, you will need to know your maximum heart rate. This is different for every person but generally you can take 220 minus your age.

    • Maximum heart rate: 220 age
    • Zone 1: 50-60% of your max HR
    • Zone 2: 60-70% of your max HR
    • Zone 3: 70-80% of your max HR
    • Zone 4: 80-90% of your max HR
    • Zone 5: 90-100% of your max HR

    For example if you are 22, your maximum heart rate will be around 198. If you are 53, your max HR will be around 167 beats per minute.

    Again, this is a general calculation and it might differ from person to person. If you are in good shape, your maximum heart rate may be higher. It can also be lower if you are overweight. Some heart rate monitors and wearables will calculate a more precise maximum heart rate for you after you are doing some workouts.

    When you know your maximum heart rate, you can calculate the 5 zones according to the percentages.

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    How To Benefit From Following Heart Rate Zones

    First of all, dont worry about heart rate training before youve got a solid base of at least four to eight weeks of running, says Milton. The chances of beginners being able to stick to a specific heart rate while starting out is low, and may become discouraging, she says.

    But once youre comfortably logging miles, each heart rate zone serves a purpose in your training. Using heart rate to determine tempo, threshold, and intervals intensities can improve biomechanical efficiency and speed, says Milton. So many runners tend to ignore intensity and just rack up training miles at a middle-of-the-road intensity that doesnt help themand may even hold them backon race day. In a heart rate training plan, you calculate the appropriate intensities, then you just adjust your pace to ensure that your heart rate stays in that zone, says Capell Nielsen.

    Heres how those zones break down in terms of workouts:

    Zone 1 should be easy its a great intensity level for recovery days, says Capell Nielsen. You should feel like you could maintain your zone one intensity for hours.

    Zone 3 is where your body gets the most cardiovascular benefit, and its sometimes referred to as the aerobic zone, says Capell Nielsen. When it comes to developing stamina and increasing aerobic capacity, zone three is the magic spot.Tempo runs, which are still predominantly aerobic, fall into zone 3, and generally last 30 to 45 minutes.

    How Do I Get My Heart Rate In The Target Zone

    When you work out, are you doing too much or not enough? Theres a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if youre not a gym rat or elite athlete, knowing your heart rate can help you track your health and fitness level.

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    The Runners Guide To Heart Rate Training Zones

    If you only measure your running intensity by pace or your own perceived exertion levels, know that youre missing out.

    Of course, the faster you run, the harder the session, but there are other ways to help monitor your workout intensity. Of course, its not rocket science.

    One of these is whats known as heart rate training. This is, in fact, a great method to guide your training intensity during running and targeting different energy systems.

    Would you like to learn more about heart rate training? Then keep on reading

    In todays article, Ill explain what heart rate training is all about and provide you a simple guide on how to use the various heart rate zones so you can make the most out of your workouts.

    Sounds great?

    Lets get started.

    The Anatomy Of A Running Workout

    How To Run Using Heart Rate Zones | Running Training For Triathlon

    Each running workout in the Running Program consists of these elements: workout type, duration, phases and training time in specific heart rate zones.

    Each of the five workout types has a different target and each workout includes a warm-up and a cool-down.

    An interval training session might include, for example, 8 phases and last for 40 minutes.

    First, youll warm up for 14 minutes in heart rate zones 13. Then, youll do six repeats, alternating between hard and moderate repeats. The eighth phase is the 5-minute cool-down.

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    What Affects Heart Rate

    Anything that can elevate your resting heart rate will affect your heart rate during exercise. If stress or anxiety causes your heart rate to increase at rest, then your heart rate will be proportionally increased during exercise. Hot weather and humidity can affect your heart rate, as can dehydration and elevation within your route.

    With those factors considered, you may find it beneficial to use an additional metric such as perceived exertion when doing heart rate training. Use your heart rate monitor to target the right heart rate zone, but also assess how your breathing and perceived exertion during the run. Your easy run target heart rate should correspond with only slightly elevated breathing and the ability to carry on a conversation.

    Whether you are a new runner who hopes to make running a habit or a more experienced runner looking to improve, heart rate monitors can help you achieve your goals. Heart rate monitors can teach you how to control your effort and run at an easy, comfortable paceand whether you just want to run comfortably for 30 minutes or want to run faster in a race, running within the just right intensity will help you achieve those goals and stay injury-free.

    Please note: This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

    What Is Running Heart Rate Training

    Simply put, heart rate training uses your different heart rate zones to structure each run, as opposed to pace or speed.

    Most runners dive into training with a focus on speed. We aim for a specific PR, run our intervals at X pace, and know our race pace down to the second.

    However, putting such an emphasis on pace can be very limiting when it comes to training.

    Utilizing heart rate training for running can help new and experienced runners alike focus on their bodys signals, avoid junk miles, set a purpose for each run, and avoid the burnout and overtraining that often comes with a new goal.

    Running heart rate training involves classifying your runs based on the five different heart rate zones. Easy runs take place in zones 1 and 2, moderate efforts in zone 3, and harder, more intense workouts fall somewhere around zone 4.

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    What Is Low And High Intensity Training

    Theres a bit more than percentages behind the concept of training zones.

    As we increase intensity of an exercise, the body changes the way it sources energy. At low intensity, body primarily uses oxygen to convert fats into energy. That process is slow, so at high intensity when the body needs energy fast it focuses on converting carbohydrates to energy instead. This does not require oxygen, so its called anaerobic mode.

    Logically, high intensity training is more taxing on the body and should be approached carefully. Too much too soon can cause all progress to stall and put the athlete into a plateau for quite a while.

    To simplify things, there are virtually 2 points around which training zones are organized aerobic and anaerobic thresholds.

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