Using Heartbeat Training

 

Heart Rate Training for Runners

Video taken from the channel: Endurance Hour


 

How To Train With A Heart Rate Monitor | Running Tips For Triathletes

Video taken from the channel: Global Triathlon Network


 

Quick guide to heart rate training | Polar

Video taken from the channel: Polar


 

How To Use Heart Rate For Running

Video taken from the channel: Global Triathlon Network


 

HEARTRATE TRAINING MISTAKES RUNNERS MAKE | Sage Canaday Run Tips and Advice

Video taken from the channel: Vo2maxProductions


 

Heart Rate Zones Explained | Heart Rate Training For Triathletes And Runners

Video taken from the channel: Dusty Spiller Triathlon


 

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

Video taken from the channel: Global Triathlon Network


You Need To Start Adding Heart Rate Training To Your Workouts Know Your Max. To begin heart rate training, you have to know the top end of your ticker’s capacity: your heart rate max. Get In The Zone. To make your training effective, you should aim to get your heart rate.

Instead of training at a specific pace, you use a heart-rate monitor to train at a specific effort level for a set amount of time. The idea behind heart rate-based training is that you train your. Heart-rate training entails keeping your heart rate — the number of times your heart beats in a minute — within a set range during a workout.

The range is expressed as a. There are many approaches to heart rate training, but the standard “5 Zone” method is most common. Each zone is usually 10-20 beats apart, and has different health and performance benefits. Heart rate zones are typically used for running, but they can be used for any workout: cycling, swimming, strength training or a group fitness class. To calculate your maximum heart rate for low heart rate training, use his 180 formula: 180 – age = maximum HR for all workouts There are nuances after that, but that’s the overall basic formula.

I’ve written many articles about low heart rate training. How to Use Heart Rate Training. For fat burning, it is important to maintain low-intensity exercise for at least 35 minutes. Longer sessions are better, as long as the heart rate stays in the appropriate zone.

High-intensity interval training (HIIT) is designed for the 85-95% range, but it should not be attempted by beginners. Heart Rate Training Zones As your training gets more intense, your heart rate rises, so a good way to control exercise intensity is to tie training levels to specific heart rates. Heart rate zones are simply ranges of heart rates that correspond to intensity levels you choose to train at.

How to Calculate Your Maximum Heart Rate (HR max). Prioritizing recovery is one of the best forms of heart rate monitor training and especially useful for a recovery run. Put on the chest strap and program your HRM to beep if your heart rate exceeds 70-75% of your maximum. This simple strategy reigns in your enthusiasm when you might overdo your recovery runs.

Heart Rate for Aerobic Endurance Workouts Continuous, aerobic running lasting 30 to 60 minutes or longer should be performed at about 70 to 75 percent max HR (60 to 65 percent HRR). These runs target cellular changes within the running muscles, such as increases in mitochondrial and capillary volumes. One protocol pioneered by Coach Joe Friel is to do a 30 minute time trial around the hardest effort you can. At 10 minutes, lap out your watch so that you have the average of the last 20 minutes of the tempo.

That average approximates your LTHR (lactate threshold heart rate).

List of related literature:

To determine the target training zone, multiply the HRR by 50% and 85%, and then add the RHR back to each answer to obtain the lower and upper heart rate limits.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

To calculate the proper heart rates for a workout using heart rate reserve, multiply your heart rate reserve by the appropriate percentage, and then add your resting heart rate.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

To reduce the risk of overtaxing your cardiovascular system during vigorous exercise, warm up first, and then exercise at a reduced intensity level for about 10 to 15 minutes.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

To reduce the risk of overtaxing your cardiovascular system during vigorous exercise, warm up first, then exercise at a reduced intensity level for about 10 to 15 minutes.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

To determine your postexercise heart rate, stop at the end of your next aerobic workout and take your carotid or radial pulse for only 6 seconds.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

You can then count your heart rate during or right after exercise to determine whether you’re exercising at the right intensity for your target zone.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

So use your THR zone as a guideline, then monitor your heart rate during exercise (see Gauge the Intensity of Your Workout, below) since your heart rate increases as you increase the intensity of your activity.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Just keep increasing your high-intensity level of work until you get to the percentage of your target heart rate you want to work at and stay there until you think it’s time for a 5-minute cool-down.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

No matter the method, increase the intensity or speed of training if your heart rate is below this zone.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Several hours after training, feeding, and resting, go for a 30-minute walk or a spin on the bike at 60 to 70 percent of your anaerobic-threshold heart rate.

“Extreme Alpinism: Climbing Light, Fast, & High” by Mark Twight, James Martin
from Extreme Alpinism: Climbing Light, Fast, & High
by Mark Twight, James Martin
The Mountaineers, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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94 comments

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  • Hello Heather! Would you recommend spending 80% to 90% of your Training in Zone 2? I’m sure you’ve heard of the 80/20 or 90/10 rule!… 60-70% of my heart rate seems a little bit low then? Best regards and thanks for your help!

  • Hi Heather and Mark! Maximum HR? 200? Not really sure what method to use to calculate this (general 220-age is very general too, but seems too low for most seasoned athletes, i.e. age grouper +45. LTHR is preferred i know, but knowing your Max might be needed if you are trying to work at a % of max HR per the workout prescribed?

  • Hi whenever I try to run in my zone 2 (perceived effort), my watch is always telling me that I’m already in zone 3/4. I use a wahoo heart rate monitor with my garmin fenix 3, I have to slow right down and sometimes even walk if I want to match the zone 2 in my watch. I even changed the parameters of my heart rate zones but still same issue. Would you be able to explain to me why this happens?

  • Excellent Video! Excuse me for the intrusion, I am interested in your initial thoughts. Have you heard the talk about Dinanlinson Crazy Tactic Approach (just google it)? It is an awesome exclusive product for discovering how to use short burst interval training to get that beach body without the normal expense. Ive heard some awesome things about it and my old buddy Taylor got amazing success with it.

  • Thanks GTN for these awesome videos! I’ve found them very useful. Does the GTN offer any heart rate zone training plans that we can follow on our devices? I really want to beat my half marathon PB with HR zone plan. Thanks!

  • Why is zone 3 called ‘ the tempo zone ‘ if a tempo run is supposed to be slightly slower than race pace? Your telling me my tempo run should be in zone 3? That’s ridiculous

  • Hi there! Ive been running for 10plus years but I’m very slow. This may be because I have microcytosis (small red blood cells genetic anaemia) due to thalassaemia. I would love to run just a little bit faster and I’m intrigued by heart rate training.
    I find it very difficult to run with a heart rare under 150. Is it preferable to slow my jog down so that I’m almost stationary, or just walk? Or to alternate walking and jogging?

  • I’ve been going for runs for the past 3 years and now I’m 15 years old. Just now I realized i’ve been training completely wrong the whole time. I’ve always tried to be really fast and I always started running too fast in the begin of the run and then I couldn’t keep up the pace. At one point I was probably overtraining or something cause my running didn’t improve at all even though i ran alot. I actually got worse at running. Then I got a heart rate sensor that I was going to use while running. I quickly realised that my heart rate was way too hight when I ran ( the average of a 30 minute run was about 180 beats per minute) I’m still very bat at running with a low heart rate and I have no idea what to do. When I go for a walk my heart rate is in the zone 2. when I walk uphill it can go up to 140 bbm. I can’t even run for more than a couple of minutes without my heart rate going up to zone 4. Even though I don’t even run with a high speed my heart rate will reach zone 5. Sometimes I start feeling nauseous while running. I really don’t know what to do or why my heart rate is so high. When I don’t workout my heart rate is pretty normal i guess. For example now that i’m writing this and laying on my bed my heart rate is 60bbm. I’m really scared about my high heart rate sometimes and this is really upsetting me.

  • I was thinking of getting a multisport watch with an optical HR monitor but reviews say they are pretty unreliable. The one thing about HR is there are lots of variables that can affect it, caffeine, sleep ect…

  • Hey dude I have started training using the meth method and at times I have to run sooooo slow like walking pace to keep my hr down. I normally run half marathon at a 7.30/mile pace. But following the meth method I like have to run a 12/mile pace? WTF will this really make me quicker

  • Why is it that GCN say tempo(zone 3) is good for pushing up lactate threshold for cycling,where as for running it is wasted miles??? Is there a difference in physiological responses in running and cycling?

  • Chest strap is way better than optical, I have tested my fenix 6 optical against the belt, and it consistenly shows about 15 bpm too much, sometimes even more.

  • I’m always in doubt whether I should keep my 180 cadence when running in zone 1. It’s nearly impossible to run such low speeds with such high cadence. So what prevails? Cadence or heart rate?

  • Tbh I find it weird to go through great lengths to know precisely one’s maximum heart rate only to just apply some arbitrary percentage to define one’s training zones. If I were to base my training on a given heart rate number I’d rather try to find my threshold heart rate. I find Stryd is consistent run after run. Heart rate fluctuates day to day, sometimes it can be lower or higher based on a number of factors, it’s not reliable to me. MAF method is great to allow untrained people to go at a sustainable pace on which they can build their aerobic system. If that means walking then so be it, it’s probably better than burning themselves by running at threshold all the time, because they can be more consistent that way.

  • I’ve been going for runs for the past 3 years and now I’m 15 years old. Just now I realized i’ve been training completely wrong the whole time. I’ve always tried to be really fast and I always started running too fast in the begin of the run and then I couldn’t keep up the pace. At one point I was probably overtraining or something cause my running didn’t improve at all even though i ran alot. I actually got worse at running. Then I got a heart rate sensor that I was going to use while running. I quickly realised that my heart rate was way too hight when I ran ( the average of a 30 minute run was about 180 beats per minute) I’m still very bat at running with a low heart rate and I have no idea what to do. When I go for a walk my heart rate is in the zone 2. when I walk uphill it can go up to 140 bbm. I can’t even run for more than a couple of minutes without my heart rate going up to zone 4. Even though I don’t even run with a high speed my heart rate will reach zone 5. Sometimes I start feeling nauseous while running. I really don’t know what to do or why my heart rate is so high. When I don’t workout my heart rate is pretty normal i guess. For example now that i’m writing this and laying on my bed my heart rate is 60bbm. I’m really scared about my high heart rate sometimes and this is really upsetting me. Could this be serious or am i worrying too much? I’ve been trying to start running slower and staying in zones 2-3 but I’m very impatient and I don’t like running slow or walking for the most of the time.

  • Hey guys, do you think you could do a few more videos on paratriathlon?? As I can’t seem to find a category that I would fit in to and I’m a little confused!! Cheers joe

  • Great video, nicely explained and I like that you’ve even included some example sessions too. Question though: which is the best % method to use? %HHR or %LTHR? It seems that MHR is out of the picture as it’s just too broad of an estimate.

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  • Heart rate Zone training is one of the best ways to understanding your improvement and development of your RHR and MHR.. and obviously you can easy to design your workout according to the same… Thanks buddy great work..

  • Great video but it doesn’t tell us much how you train in the different zone and what are the benefits of each zone. It would be good to elaborate a little bit on this with some training session ideas as well. It’s also an overall comment of your other videos as I feel they are sometimes a bit too short and just covering the surface without getting in details which could be a big benefit for us!
    Great job Heather for your race last Saturday! Big inspiration!
    Cheers

  • I did an hour and a half run with a heart rate average of 176 beats per minute. When I do a sprint 5k I can average in the 190s easily. Kinda annoying cause Garmin have started a high heart rate alert. I walk and my heart rate is 140. I am fit and doctors have said this but compared to others my heart rate is naturally higher. Even sitting down.

  • Garmin IQ app is called Auxiliary heart rate. It allows both chest strap and optical hr to record at the same time on one watch. Really cool

  • hello hope you will help me.i am 52 year old man but an absolute beginner as far as running is concerned. I am fat so i am trying to lose weight.i bought a Huawei watch and when i run it shows my heart rate between 160 and 210.at 210 i feel like i need to stop so i slow down.what does this mean if i reach such a high bpm.is it dangerous, it only lasts a short time, and i continue running.the high number can happen anytime during my 10km run.i really hope you can help me.thank you.David

  • You talked a lot about Max HR but Resting HR (RHR) is just as variable and HR Reserve (MHR-RHR) is really what matters. People talk about 60 bpm as RHR but mine is 38 so that pulls down all the zones when you use HR Reserve methods.

  • My age is 25 year.220 -25= 195 my max heart rate.i am distance runner.i run 10km sub 38 min.i want to improve my 10 km sub 35 is there any training plans pls….gtn.weekly I run 150 kms+ easy and tempo running and 5*1km under 3:40 min.pls help me I am want to improve my 10 kms under 35 min.pls..

  • Thank you for this informative video. I now then finally understand why HR Zone 3 is the grey zone and why this zone doesn’t appear when I set my “Work zone” on my Polar watch.

  • Is there any point in using it. I done a long run on the weekend, and my average bpm and cadence were both 170, but that just didn’t seem right. I think perceived effort seems to be way more interesting to go on. I may ditch the monitor for the next month and see how I feel. It’s easy to become a slave to these things.

  • My maximum heart rate was 10-15 lower than the «formula». Took me a full year to learn that…at first I just thought I had to push harder��

  • Fab video and currently I’n not a fast runner 7:30 8:00 per mile…. but I’ve started running heart rate and tried running under 160 and I almost have to stop running to drop my rate (I Don’t now if its humidity of it being hot) (I’m Zone Two) but should I stick to Heart Rate….. I’m used to running a lot faster but it is nice to to do regular stops to drop my hart rate (hope this works and helps drop my rate from 190bpm)

  • Perfect explanation re HR. I have commentEd on videos re MAF training that you (Sage) have the correct approach re HR monitoring use even before this vid. But now I have a clean fresh link to refer others to. Thanks ��

  • Interesting video but come on Sage, who are you fooling? You definitely seem like the analytical type that is a “slave to the numbers” as you say. Nothing wrong with that but you fit the mold.

  • I want to ask does the weather affect your HR? I find I can easily push my average HR for a 30 min test to 175 on colder runs but absolutely struggle to hold even 168 in hotter runs (Talking about 37 degrees C hot here)

  • Nah, you are talking about ways of calculating HR zone, but it doesn’t mean that HR training is useless. Based on your announced feels like you just hate HR based training. There are much more. Even the Vo2max lab test is useless if your goal is finding a max HR number, what we should do with it? Calculate on percentage? Percentage of max HR is probably with similar accuracy then MAF method. For untrained runner aerobic treshold could be more then 20% from lactate threshold, however, trained athletes AeT could be just 10% below LT. A metabolic lab test can be much more meaningful by finding different zones and set them based on what happens on your body. And btw MAF method works for 75% of people with ease. What the accuracy for people by training with pace, how many of them overtrain and get injured?

  • Thanks great info for me hope I can train my self like this, by Q&A I open my mind now how to run like yours lol. Thanks again it’s a great information for those who want to start running right now…keep safe always and stay fit.

  • lol whenever i run my heart stays pegged at 180+ bpm no matter if the rpe is moderate. when i cycle i really need to be working insanely hard to exceed 180

  • Sage,
    This is my first year running, and within the year I completed 3 full marathons, 3 halfs, and one 50 mile ultra. With that being said, a month ago I ran a 2:56:42 marathon and got my BQ. I ran this just 2 weeks after I ran a 3:00:19 marathon. With all this being said, I have never once done a “tempo workout”. I have had no training plan and no nutrition plan. Also, I have never ran more than a 55 mile week in training for all of these. People say that you need “tempo workouts” and “high mileage weeks”. For me, that has not been the case so far. But what do I know, this is still my first year in the sport.

  • What is your take on the 30min lactate threshold test? I’m setting my zones based on this test and formulas on 80/20 book and so it’s working pretty good. It got me 10 bpm higher than MAF formula for zone 2, for example, but it is actually a HR that I can hold conversation and not have to walk because I’m going too slow:)

  • I can’t keep the chest strap heart rate monitor in place when running. I have a heart rate monitor in my watch but I have read the scientific papers on these about how they aren’t as accurate. Do you have any advice? It might just be my body shape (more of a V back thanks to years of swimming) and the chest strap may never work for me.

  • Hi guys I run to train for a mandatory fitness test. Essentially it’s running 2.4km as fast as possible. Will heart rate still be useful and how? Cheers

  • That depends on where your LTHR is. For elite athletes, then 80-95% does not feel as hard as for someone more unfit. Their LTHR are normally higher, because they are more efficient at getting rid of lactate buildup.

  • Well made video thanks:), not directly related but I have 2 questionsdo you guys have any plans to cover any off road triathlon stuff and how do you feel about the benefits of hypoxic training and its impact it can have on all 3 disciplines?

  • Nice one! Just started training by HR myself, after picking up an endurance training book that heavily emphasizes the technique. The one thing I’ll add is that unlike power measured on the bike, your HR lags your current effort level, as Heather mentioned. It is important to use HR as a guide for many steady endurance and tempo pace efforts to learn what they feel like, so when you get to that big hill in a race you can run by feel for the first minute (as opposed to hammering away because your heart rate is still low).

  • Why would anyone buy a garmin watch and expect accurate HT readinging i guess someone who is clueless about HR monitors and want to make a silly video moaning like a little girl. Obviously if you only have one HR monitor then the inaccuracy carry through all your sessions so most of what is said is this video is nonsense and can be ignored. Unbelievable that someone who think they know so much can spout this crap.

  • Great topic, but found the video a bit too short and too general. Would have appreciated a bit more explanation regarding the zones and why it is so important

  • Thanks for all the videos you post:) I can’t even express how much I’ve learnt and improved in triathlon since I started to watch your channel. You’re doing a great job!

  • I was measured to 212 bpm in a test assesed by medical professionals when I was about 17. With that knowledge Im pretty sure most if the cardio equipment in average joe gyms will not show a heart rate above about 185.

  • Seems like the takeaway here: be mindful, listen to your body, respect variability in conditions and technology. Obviously, these tools are helpful, but you need to employ the best tool you were given as a runneryour mind! Some other cues I will listen to that mean more to me than the numbers are things like: can I breathe in and out through my nose consistently in an easy run? Have I been properly hydrating and fueling (especially in later stages of a long run)? I also have learned to check my ego and be honest with how I am feeling day to day and use this to inform and scale my intended training plan/load

  • When I first started running I found the HR monitor so useful for getting to know my body and what it can do, and then use it to gauge my tempo and long runs. It’s not much use for intervals shorter than 5 minutes or so, but intervals are more fun when your effort gauge is how close you are to vomiting 😉

  • You’re forgetting though that the Maffetone method doesn’t really take into account the max heart rate (why would you ever wanna race or even try to get there???), that not everyone has access or can afford a lab test and, above all, that Maffetone is probably the best way most (not all of course) runners can start training without bonking or getting injured.

  • i am 30, i can easy hold 173-180 beats per min without pushing max effort, no idea whats my max hear rate, last time i was trying to run slow as i could and i lowest i could get was 169 by runner watch, no idea how to even get so low heartrate 150s like some of my friends,

  • Hi I thought Zone 3 was the dreaded grey zone that we had to avoid as it did not effectively train the aerobic or anaerobic energy systems?

  • I’m trying to stick to zone 2 for my long run, but it is so slow! I find myself walking the majority of the time just to try to get my hr back down… I know this is partially due to fitness, so I hope that as I get fitter, I can do my long run as an actual ‘run’ the whole time! My maxHR is 215, an resting is 77 at the moment.

  • I’ve done this HR training, and it works; My biggest mistake with all my training was running too hard on my easy, recovery days; So I never really recovered; Easy, recovery days, must be easy, even if it means walking to keep your HR down in the recovery levels,,,

  • My fitbit/strava said I was average 186bpm max heart rate 198 for a 4km run at 5.52/km pace.. should I see a doctor cos that’s not even fast ��

  • I guess you also need to factor in the original research that says 80% of Max is threshold etc. What was the MAX they used in that research? How did the scientist ensure the athletes he studied in that research reached their max and then how did he correlate that to the HR training they would have had the same monitoring errors that you have highlighted here.

  • Actually, if never trained before person attempt to run as hard as he/she can for 30 min (to estimate LTHR) it can lead to fatal outcome…Remember, your viewers can be complete beginners with LTHR at transition from walking to jogging, and such advices can affect their health. o_O

  • The zones make so much more sense now and I can relate each to types of runs 5. Madness 4. Speed work/intervals 3. Tempo 2. Long run 1. Recovery.

  • I have been running for over 50 years, 47 of them without a watch or HR monitor, to tell you the truth I am not sure that wearing a GPS watch and HR has helped or hindered my progress. It’s been interesting to say the least, but I think you can become a slave to them if you are not careful. I can know which pace I am running at without a watch to tell me, a lot of newer runners can’t do that today. I tell them, forget the watch and don’t let it coach you. I do use it however to record runs and routes and history of training.

  • it’s hard for me to be in Z2 my heart always goes higher… how about the weight of the runner? Is it also affecting my HR? Does my HR drops down when I lose some weight? Thanks.

  • This is a much-needed video. my maximum heart rate does not match the typical standard. I have had my heart rate up a lot higher than what they say it is supposed to be. I made the mistake of training for a race by heart rate alone and it was the slowest race I think I have ever had.

  • My running speed is 8 minutes to a km, but I still end up in zone 3-4 range after 3 km. I don’t understand how one can run in zone 1-2 for long periods of time. I manage to complete 5km, but I feel spent out, legs get heavy and stiff. I just can’t understand how one does 10km or even a half marathon

  • How do you manage to keep your heart rate at 130-140? I’m 32 and been running 5-7 miles 3 times a week but always have an average heart rate of 170.

  • Can we assume our max heart rate as measured with a chest heart rate monitor is AT LEAST the highest number we’ve seen it during a run that we know the data makes sense? For example where the HR slowly creeps up where a hard effort was sustained for a certain minimum duration.

  • If you want to train with HR I would strongly advise for a cheststrap AND don’t use maximal HR (as Sage said quite impossible to calculate) but use your LTTHR number and use those values/ranges. If you have experience with your pace you could do a 45 min all out effort with steady pace and take min 10-35 average as LT-HR

  • for that 30min as hard as you can to find you max heartrate, is that as hard as you can, with or without throwing up? 😉

    EDIT: in the following of my comment on yesterdays video, it is something I should know:p 😉

  • Great video on an important topic. Can’t reiterate enough that those formulas are estimates and vary greatly. Like your older athlete, I have a higher than normal max HR. I used the 220 minus age (32) thing when I first started training with HR. I found it incredibly difficult to jog slow enough to stay in my easy zone. Like you said I practically had to walk my easy runs.

    Originally I thought it was a sign of how out of shape I was. After a lot of fustration I went to a co-worker who ran track at the local college and he set me up with a test. Turns out I have a max HR of 204, and none of those formulas would ever come close to predicting that for my age.

    To think I spend hours every week on my easy runs at 160bpm, which happens to be Sage’s LT is kinda cool though. (Yes, I’m aware that it means nothing to performance, just let me have my fun.)

  • Great explanation but the bit that really is and important is what to do once you have the average heart rate from the 30min run. Which ofvthe Zones structures to use (I’ve heard there are 5,6 & 7) and then which zones do what in training. You began well but it is half done and not even a mention about this at end or other vid that continues part 2. Come on guys if you’re going to talk about training with heart rate then do a complete job, not explain a part of it then ignore the actual training side which is super useful.

  • Got a quick question…

    I went out for a very relaxed jog, running about a 12 minute mile….

    But, my heart rate was at 144, but I wasn’t breathing hard….very comfortable to talk, not winded in the slightest.

    What are your thoughts on this, exertion low, breathing easy but heart rate at 144?

    I’m 44 yrs. old..

    Thanks for any info…all is appreciated!

  • Just learn to do the field test correctly. Almost every study on max HR shows that field tests during training and competition are more reliable than this crap. As much as you could be off, a repeatable trend will show your true stats. Take a prob and stats course and save yourself the money and time by learning to do an easy assessment.
    The knowledge will last you your entire life, and it will translate to multiple skills.

  • heart rate is over rated it’s only one of many many physiological markers and is rarely consistent (same run and pace) and is rarely even accurate. Another blinky number to look at while you get through a workout rather than enjoy a run and forget time, pace etc and just listen to your body. ����‍♂️��‍♂️

  • I can hit a HR of 191 (Polar chest strap) at age 48. Definitely don’t trust 220-age, which would be off by 19 beats per minute. Max heart rate is a measured value, like height. I wouldn’t measure your parents height to “calculate” your height, either, I’d pull out the tape measure and *measure it*.

  • I’ve chest heart rate monitor, is there any cheap watches I could use to link with the monitor? what watch is she using in the video

  • I am using the MAF method and 7 months in, I have gone from 10:30 min miles (which was painfully slow to start) to 8:50 min miles at same HR / effort. Certainly will keep using this method for 80% of my runs and speed work on 20%.

  • It is possible to run in zone 2? Even if i just jogging super slowly, at 7km/h my heart rate always constantly at zone 4, around 166. Its impossible for me to run below zone 4

  • I’m an older guy now (70) so I stick to walking/cycling these days. I used a chest strap HRM (POLAR) back in the 80s when they came on scene. My resting daytime HR was 52-55 beats. I actually loved running hills. I wore the HR strap to bed a few nights to see how HR changed during sleep. I would see HR drop from about 11pm to 2am, stay in that zone (42 beats) for a few hours, then start rising around 4am-5am. I was usually up by 6am and off too work. I was just wondering if anyone has used the current tech to view their sleeping heart rates?

  • You are a elite runner with a lot of experience that easily run according to ‘feel’. Please stop make as if heart rate monitors are not accurate. It definitely assist me as a runner with no previous experience in any running. I started 2 years ago with running for health reasons and heart rate training assisted me running more then 60minutes.

  • that’s why i think training to heart rate is daft, you even said it yourself.. ‘it takes your heart rate a few minutes to rise’. Well if I’m doing 1 minute intervals then my heart rate monitor is going to take 30 seconds to rise to the particular heart rate zone. So technically you’re only doing a 30 second interval in zone 4 (for example) and the first 30 you’re in zone 1/2/3 as it is increasing. In my training I used the 2 mile VDOT run test (basically 2 miles flat out), and work from pace zones rather than HR zones.

  • finally someone explains the “english heart rate zones”
    Now i understand why you train so much in zone 2 (what we norwegians call the “greyzone” but our zones are diffrent (60-72% z1, 72-82% z2, 82-88% z3, 88-92% z4 and 92% and up for zone 5)

  • Heatrate was a massive help when I started running, especially prevents your from running too hard/too fast. Now I tend to use feel first then HR, and race without HR, or only fort first 1-2 kilometers. A 1500m / 1 mile run is a very good indicator of your max heart rate + your max aerobic speed, it is a hard effort but tells you so much about your physical + mental shape, should not be skipped. A 10K is good for well, your 30 min-1 hour max speed. And for “slow speed” training I use a very old non-tech method: run with your mouth shut, inhaling/exhaling only thru your nose.

  • What I get from you stages hi my name is stage Canada I study areoromic design I live in Boulder Colorado me and Susan. But the most important thing that I get from you is that you are easy to love.

  • Hi sage, im 41 years old.. Started running 2 years ago actively.. However somehow i can’t break sub 55min for 10km..im doing 56min right now.. I wish to go for sub 50min..can u further advise me. Also i noticed at 7km my speed is dropping and i have to push it real hard..any advise.

  • Polar H10. By far the best HRM. I’ve never had any issues with it unless battery is going out which was a year later. Never had it match my cadence or anything like that. Although, the chest hair angle is something I’ve never considered, since I have no chest hair. Just another anecdote for you. I’m 45 yo, and I can easily run for an hour at 170+ bpm. So, you’re right. The whole heart max HR and zones are highly variable across the population. I think that people who are generally really athletic with high VO2 max tend to have lower top end HR as opposed to unathletic (or lesser athletic people). The truly gifted athletes, though, have high V02 max with high top end HR’s as well.

    Anyways, holy hell, for you to do 6:30 min/miles at 138 average BPM is INSANE. Wow.

  • I agree with not using the 220-age formula. When I first started using a chest strap on my 5ks had my average HR go as high as 177 with a peak HR of 193 (at the last quarter mile push). I was 57 years old and the formula predicted 163. I have run half marathons averaging 167.

  • We have the same age. My optical heart rate on my forerunner 235 show 192 — 205 bpm max hr. Is this possible? I get this reading multiple time when I’m working hard

  • I run & train by race paces instead of HR, conversation pace, comfortably hard effort, LT, AT, 5-10k race pace, 13.1 race pace, etc. I SEE lots of people using the MAF training, but I haven’t used it, you’re right it does seem somewhat arbitrary

  • The Zone2 described here is called aerobic zone by lots of other training talks, and zone4 is called the grey area except the high end of it which is lactate threshold.
    Also, zone2 is usually the recovery zone, called zone1 by others, and 50-60% of maxHR is not even exists for many training plans.

    POLAR also uses these percentages, but to quote from their site:
    70-80%: “fast breathing” I can breathe through my nose for 4 steps in 4 steps out @ 75-80%…

    Now I’m totally confused…:S
    I think it’s best to use the Rate of perceived effort (RPE), since everyone is different 😉

  • Hi, thank you for making this video but I’m still really confused. I’ve been running for three months. I use a Garmin watch for HR. I can sustain a zone 4 and 5 for over half an hour easily. I didn’t realize this was not what I was supposed to be doing, until recently. My resting HR is under 60. My long run PR is 13 kms. I don’t know why my heart beats so hard yet feels so easy. It’s very easy for me to talk in zone 4 when my HR is above 170. Is there something wrong with me? Is this normal at the beginning? Thank you

  • Heart rate is a fantastic way to train. If you’re a purist. How about those who like coffee. Or those who smoke. Heart rate is greatly affected

  • I had bad lifestyle for a while. I started working out again. I can never be in zone 2. I am always in last 2. If I need to go to zone 2 I need to stop jogging and walk.

  • Stay out of zone 3 for training in my experience.

    Made the biggest improvements in my race pace when I ditched going in zone 3 and used the 80/20 method (not strictly MAF but close enough).

    Managed to improve my LTHR using zone 2 runs only and my 1/2 marathon + race distances I run in zone 3 but don’t bonk anymore!

    Love the feeling of a zone 2 training run running 10 miles and feeling completely fresh, compared to how I used to run in zone 3

  • i always thought over the past months my max. HR was 182 (i’m 40 now), because it never went higher during tests or training, but at the end of a 5K race while doing a final all-out sprint at the finish my heart rate strap measured 184.. just shows you can be wrong for a long time if you base your training only on heart-rate

  • The way i used HRM is from long time experience with my own heart rate at certain body effort. For example, when i run at x pace where x can vary according to current day fitness, i know how hard i’m breathing. And when i go home and sync the data, i will remember what HR it is. Most of the time it’s 170 bpm and i will struggle. So, my chart looks like this:

    >170 Big time struggling
    160 170 Hard
    150 160 Comfortably hard
    140 150 Steady
    130 140 Easy
    120 130 Looks like i can run forever.

    So the point is, when i’m suppose to run easy, i will ensure that my HR will range between 130 150 bpm.
    For tempo run, i will ensure that it’s below 160 bpm.
    For interval run, i will ensure that it’s below 170 bpm.

    Pace will varies on certain days at x bpm. That’s why i may run faster/slower at 160 bpm for example.
    I trust my heart more than my feel as i believe HRM will never lie how hard my heart is pumping. But of course i’m using a good Polar strap with Garmin HRM combo. They are accurate all the time.

  • thanks for all the videos!
    … you have a dead pixel in the neck 😉

    Started to check and guess what’s my max HR, but that’s hard to find yes!

  • How can you map the heart rate ranges to percentages? I mean, you say for example heart rate 160-180 (Z4) is 80-90% of your max heart rate. Generally the maximum heart rate is age-20. So you’re assuming here that we’re all 20 years old?
    That is, if you say 160 bpm is 80% HR then you’re assuming: 160=0.8X => X= 200 Max HR, which means the person is 20 yr. You can’t assume that… You should delete the BPMs from the video… Because one’s 80% is another’s 60%…