Hello, there is a slight glitch on the formulas. To calculate the zones you’ll need to add back the RHR after doing the percentage. As it is explained at the moment may be very misleading.
Can't customise the heart rate zones on my watch so I find it's a little off. I can run along having a conversation with someone and it's saying I'm just in zone 4. Still a fairly good indicator but I find listening to my body is best.
Used to be all about the speed, but after I got injured a few years back I found out about the 80/20 and the HR zone running. Works out much better now.
Past me would probably do this, but I actually just came from a run and did the talk test by book (measured heart rate too). However, I decided to check my results with the video.
Very clear and helpful. I’ve been monitoring heart rate for a long time but only recently started taking the zones seriously as a way of avoiding overtraining. I think it’s worth mentioning that I have consistently found that when I am very fit it is much harder ( almost impossible) to get my heart up to the same maximum as it reaches when I am unfit. I believe this is not uncommon. I spoke to an expert who said this comes down to two factors: as you get fitter you can increase your stroke volume so you provide more oxygen to the muscles at the same heart rate, and then the oxygen supplied by your heart is no longer the limiting factor so you reach a point where your muscles are using oxygen as fast as they can before you reach your theoretical heart rate max.
I bought my first Garmin about 4 months ago and have been somewhat frustrated that my watch would tell me I was overreaching, and my HR would be 95% in zone 5 seemingly regardless of my pace. After watching this video I checked my watch and it was set to % max HR, with a default max HR of 162. I changed it to HRR, and set my actual max HR to 190, and my resting HR to 57. Now when I go on a long run, my heart rate is mostly in Zones 3 and 4, which is what I'd expect. So...thank you!
Your true hr max is probably higher then the 220-age estimate, 15% of ppl have more then 10 beats higher. You can very well have 210 max, for example. If you are using hr RESERVE, aerobic zone is 60-70%, anything 80%+ is hard unsustainable effort for most people. Best is to get it measured, like they correctly say in the video. Without measuring, best you can do is to judge by ability to speak. Easy speaking, sentences = aerobic or lower. Several words = threshold. 1-2 words = max effort.
Great presentation of this material! I use a combination of HR, power (foot pod), and RPE to manage my training. For HR zones I find that using the lactate threshold heart rate is more practically accurate - it is certainly more relevant for establishing training intensities. There are several good ways to establish this and none of them are as painful as a proper max HR test. I have found that Garmin’s LT test is pretty good (aligns well with other tests) and there is a built-in option to use the lactate threshold HR (LTHR) to establish zones. The most important zones for training are Zones 1 & 2 and Zone 4. Spending 80-90% of training time in Z1/2 and 10% in Z4 is good for long-term development.
Can we have an episode on MAFF, 80/20 and other low heart rate regimes? - MAFF/Phil Maffetone talks about runners training their aerobic systems and avoid running at an intensity/HR that uses the anaerobic system. I think the teams take on this would be interesting
I don't think Phil Maffetone says you cannot run in the anaerob zone, but most of your runs should be in your MAF target zone. Even if you only do MAF training, you can improve significantly as a runner.
I use to do heart rate training runs where I would try and stay between 130bpm and 140bpm. I do this twice a week for 2 months and my pace to begin with was 10minutes and 30seconds a mile to after the 2 months to 9minutes and 30seconds a mile and it did help me with the faster 5km efforts at parkrun
Another informative video! I like the format where you switch back and forth between Rick and Anna. It keeps what COULD be a dry topic from being boring.
I worked out my MAF HR zone, bought a HR strap and just ran according to it, not bothering to re-set my Garmin zones up. Then I did an all out 5km and at the end my Garmin asked if I wanted to reset my HR zones, I said yes and it did. They are now within two beats of what my paper calculated MAF zones! Go Garmin!! It's nice to have my coloured zone bars reflect my training.
Only about 1 in 50 have made the effort to like the video. I wonder how many people go through life without the intuition to appreciate. Obviously a lot of effort goes into making these videos; they are well made and very useful.
I use HRR zones all the time to hit the right training points and make them consistent between runs. I often find at some point I'm feeling maybe a little bit tired, glance at the watch, and it tells me I'm actually slacking! That's when it can act as your buddy and spur you on. It's a state of mind!
Great video. I struggled with heart rate based running when using the formula. ( Im an older runner) I basically followed yr advice got to run flat out after a few Km run and set that as my max. Zones now work for me! Yours was a very clear explanation. Thankyou and keep up the good work!
One advantage of the Garmin HRM Pro strap is that includes the functionality of the Running Dynamics Pod (which I used to use.) Running Dynamics provides more accurate measurements of Ground Contact Time & Balance, stride length, cadence, vertical oscillation, etc.. As I run alone and don't have a trainer, these measurements give me insight into my running form.
Thanks, useful to confirm my understanding. I’ve been using HR zones for a while now, or at least been paying attention to them. I have my zones set up correctly using resting and maximum (not lab tested). I have found over the last few weeks that my HR has been much higher than it was previously for similar types of runs and training sessions and that has been a point of concern. I did get a bit obsessed with running almost daily due to lockdown frustration! After doing a bit of research prior to seeing this I concluded that I have either been doing too much, am stressed (work is a source of this!) or that I have been neglecting training my aerobic system. Reluctantly I have backed off and am now doing about 20m a week instead of 35+ and have tried to incorporate disciplined easy (Z2) runs to work more on the aerobic side. After today’s momo session I note HR is still getting higher than it used to for the same sort of pace. Given that my perceived effort feels hard too I believe the chest HR monitor is okay so I guess I still need to recover further. I say all of this in case there is anyone else out there who has had or is having a similar experience.
@@runningchannel I have now, thanks for pointing it out as I hadn’t watched that one. I can definitely relate to a lot of what was covered! Thanks again, great informative content all round 👍
Just wanted to share this. I used a chest strap monitor from Polar and i found it was very "spiked" at some point, over 220 bpm. So the advice Polar gave me was simply to spin the strap so the sensor will sit on my back. It worked perfectly. The spikes (due to static) were gone and it picked up my HR just fine. I am sure they have sorted all this out by now. But should someone still get this problem try and move the sensor to you back.
You can do something similar with wrist-based sensors - for some people it works better on the inside or the outside of the wrist. I don't think it's static, more likely the veins under the skin, but it seems to have a similar effect.
Years ago I used to train with a Polar HRM and I noticed that as more neighbors installed invisible fences to keep their pets in the yard, I would experience more chest strap reading spikes at the 220 mark--electrical interference??? It got so frustrating I stopped. I now use a Garmin with the wrist sensor but would like to eventually try the Garmin strap and see how it works in those neighborhoods.
Great video, I've recently started using a Polar H10 heart strap with my Garmin 245 and I can confirm it is more accurate (the optical sensor on the wrist counted a little higher) and can track the changes much quicker. Also, kudos to Anna for that "formulae", I really enjoyed it!
I will definitely try it. I have just calculated my heart zones, thanks to you guys and have placed them in my Garmin watch. Can’t wait to try it out. I am nursing a calf injury (light) at the moment. Thank you guys.
Great video !! I am always checking my heart rate when I am running because of health problem and my watch is my best friend to have a nice time running .
Extremely useful and informative video. I use HR in my training, especially to monitor my progress throughout a training block. It's helpful to look back on old data and see how I 'm now running faster at a lower heart rate.
This has come at a very opportune time for me. I am 58 but my heartrate can go as hight as 178 if I push it and my resting heart rate is 46. That's quite a range really and I was worrying about my max given that 220 - age gives me a max of 162 which I can hit or even exceed (167 today) on an easy run whilst going slightly uphill. I might do a stress test to get a clearer figure for max now. Thank you. On a separate note: on January 22nd 2020 I started C25K for the fourth time. This time I got through and on January 22nd 2021 I ran 15k. 27 years ago I could run a marathon but life and injuries have intervened to my detriment. Now I am thinking of another marathon. Oh, and I am registered blind which makes it more "interesting" trying to train when I have to train alone. The Running Channel has helped me through the last 12 months mostly although I have been a bit peeved at some of your "silly" non-quite-running content. In the main it's been great though so thanks very much indeed.
Amazing thank you, keep up the great work. For another video I think you should all pick a different event to enter this year then video your training for the event and see who’s event actually takes place however the twist is you don’t pick the event each member of the team picks for the other so they can really put them out of their comfort zone to try something different. Big love xxx
Great video! I've been using HR for years now and I've found a chest strap the most reliable way of measuring it for me. Garmin will actually automatically detect your max heart rate during a workout provided you are wearing a chest strap.
Thank you so much for this! My watch is telling me everything is at maximum heart rate when I'm running a just moderate pace. I will use this info to calculate an accurate maximum heart rate.
Good video as always 👍 . I want to emphasize that getting your max heart rate is *very* difficult, you won't get it from some intervals at max efforts with no planning at all. You need to prepare ahead, rest the day before or do a recovery run, make sure that you rested well the day you do this test, warm up properly, go somewhere you can run without doing sharp turns and that allows you to run at whatever pace you need to reach uninterrupted. Anyway I got an approximate number for me when I went to a lab to make sure that my heart is healthy to take the training, so I did an effort test plus ultrasound of the heart. Once you cross 40 I highly recommend doing it to make sure that you can train safely.
I’m curious how much difference you would say exists between what’s achievable from intervals and what you’d get through the process you described. Is the interval method maybe just a few points lower (which I wouldn’t expect to bother to many people)?
@@mikewilson0 The test I did was aimed at assessing the heart's overall health not max performance, I got up to 187 bpm, whereas in intervals I have reached 195 bpm (using a chest strap) with short sustained intervals at 192 bpm. In a more focused fitness test you're sure to hit your max, its a hard test, it ramps up in speed very rapidly. Anyway if you're carefully preparing an interval session you can get very close to your max.
Thank you so much for doing this video. I suufered a cariac arrest a couple of yearsa ago which has left me with a hypoxic brain injury.and while i have had all of the cardiac health care prfessionals advice on how to manage my condition. I feel this has givenm me some new way of running safely using technoogy and seting up starava to help me . I the only thing i think you did not touch on is the impotance of warming up and warming down so you dont "shock " your heaart . Other than that i have been following you guys ever since i was recovering in hodpital and i began running. `You have definetly helped me by inspiring me to join a ruunimg club. keep up the good work? 👍
Like most runners my Garmin keeps the graph of my HR for each run. I generally will look at it, knowing that almost all of my runs have some hill sets, etc... Great tip about elevated HR being symptomatic of overtraining. I may have done that early last summer.
Great video. I'm a fairly experienced runner and run with a club but I've never paid attention to my heart rate data at all. I'll definitely look into it more now. 👍🏻
Hi, I am near to 40 years of age but recently my heart rate reached 200 bpm in my Garmin watch, Looks like sign of fatigue Or less sleep .. thanks for information 👍
Had a few tachycardic episodes when in my forties. Turned out my HRM strap wasn't tight enough and it was picking up some of my foot strikes as heart beats.
FYI, I scheduled a V02 max test at my local hospital. It’s $110 USD. My only thought behind doing it is….if I’m going to go through all this effort and training while using heart as a gage of progress I might as well start with an accurate number. I also know it will change over time.
I love the HRR approach, because it considers the different rest heart rates too. If we just take the maximum HR into account, then a runner sleeping with a rest HR of 50 would train at around 20-30% intensity. I would only modify the formulae with the rest HR measured when you stand still, because that belongs to 0 speed.
Really interesting video. Like so many other commenters, I have struggled to do runs in Zone 2 when using % of max HR. Using zones with HRR, it's more manageable. Trouble is, it means I'm going to have to put more effort into my Z2 bike rides...
The Hunt Formula is actually pretty accurate in my experience, I have a chest strap monitor that has read my heart rate at a maximum of 195bpm which is the same result I get from the Hunt Formula
Awesome information, what kind of training runs or what would a typical trading regime look like based on heart rate? Another running channel challenge?
That was the kind of question I was going to ask 👍🏻 so maybe a video about if you goal is x then train in these zones if it’s y train in these or if there is an ‘ideal’ based on science that would be good to know. I haven’t looked at where I do the majority of my runs but suspect it’s zone 4
@@amandaball7116 that does get into the topic of how to develop training plans, which really requires a discussion around the individual’s goals and limitations, but generally speaking there are a lot of training philosophies which promote larger percentages of training time being spent in zone 2, with more strategically placed higher intensity intervals / fartleks /speed training only a couple of times per week.
@@mikewilson0 thanks for replying I’m currently only running 3x wk and have had a very annoying Achilles injury /niggle for a year and doing most of mine in zone 3/4 it seems. Any time I try to add speed or hills my Achilles shouts 😬
@@runningchannel I monitor my HR with my Garmin watch but never really understood how to utilize the data until today. I always just thought... heart rate is high, bye bye fat lol
Just did a test comparison between data from the Garmin HRM Dual chest strap and Garmin Forerunner 645 watch, quite interesting results. Did it during an interval session so was able to test a good range of data. To answer the question - I use HR for Aerobic runs only, the other runs don't matter for me in terms of a max limit or band, but I do like to analyse the data.
Hi, I have built up my mileage safley from about 45km/week to 60km/week. I have done it by running mostly just below my MAF heartrate (143) once my body is fully adapted to this amount of running I will slowley introduce some speed. Then I suppose I'll do the same again next time I want to increase mileage.
This channel is gold, I’m wondering my I’m gassed at an 11 min/mile pace and I’m at zone 5 lol. Now do I dial back and get comfortable at a healthier rate or not lol
What is really crazy is how drastically the zones change after a break. After a two month break due to a heat wave (i know, excuses, I got lazy) plus a vaccation, what used to be zone 3 training for me became zone 5 right away. Now zone 3 for me is uphill walking. Im rebuilding though, lightly jogging at zone 4.
Really good vhdeo (and great to see you at the Running Show :) ). Garmin Connect only seems to be calculating zones on % of max heart rate only, and isn't using HRR. As a result, the zones are wider. Is the method Garmin is now using considered less accurate?
I enjoyed this but think you glossed over an important issue. I have owned both a fitbit & a garmin with optical HRM. They are/were both hopeless and unsuitable for zone training and very frustrating. The frustration being most of a run or exercise is spent fiddling, moving, or wiping the sensor on the watch in vain attempts to get the optical HRM to give a vaguely accurate reading. Not conducive to good training. My Garmin 245 music for instance, when running hard up long hills (5-10 min climbs) often drops into the low 70's and gets lost for 5-10 minutes. Also, it's very sunny here in Western Australia and the Garmin in particular cannot cope with intense sunlight . The indicated HRM will vary by 20-35 BPM's depending of whether my watch arm is in direct sunlight on not. Both companies fob you off with pointers on watch placement & fitment. Or "accuracy" over the longer time period for the average heartrate.
Been watching some videos about this and, it surprised me to see lots of people say Zone 2 is optimal and what you should be doing most of your running at. Maybe it's just me, but I barely even touch Zone 2. I mix up the regular running exercises: long run, recovery(slow) run, tempo and speed sessions. Usually it's around 50-50 Zone 3-4, a bit of Zone 5 in speed and tempo runs.
It's scientifically proven that slower running equals faster race times. There's a video on 80/20 running which will explain it all. It definitely works!
I have the same "problem". For me, it is almost impossible to run constantly in Zone 2 in easy runs simply because I live in a location where flat surface probably doesnt exist :) wherever i run, its either uphill or downhill. And when going up the hill, absolutely no chance in keeping HR in Zone 2, no matter what pace i would go for. It is frustrating on one side, but on the other side - it then feels so nice to run some race on a flat course. And hills are of course great for strength training, so there are some benefits as well :)
I use Lactate Threshold Heart Rate (LTHR), measured by chest strap HRM, as my base for HR zoning. As you get fitter, LTHR also changed, so the zoning also changed accordingly.
Great video. Lot to think I’m never sure I can always trust my heart result from my watch as there are times it says it was a really hard run but then I’m feeling completely fine. May have to invest a chest one instead.
Thanks for the video. What is the difference in using the HRZ as Garmin brings (50%, 60%, 70%...), and as some others propose: (55%, 65%, 75%, 85%, 95%...) Thank you!
What a great blog! I'm 68 now, so I should compare the Tanaka value with what my FR235 says. I don't go into the red zone too often. Mostly high threshold. Thanks!
Great video to show my coaches runners as I train by heart rate/coach by heart rate training. A video I was looking to put together myself (I’m new to UA-cam content) FYI Anna I think I saw you running round Draycote Water a few weeks back. I was pushing a double buggy. Content is on my channel
I use stryd power instead of heart rate. Because heartrate is always lagging behind your energy expenditure. Power gives you an instant insight how much energy you put in. E.g at a intervalsession my power tells me in about 4 seconds if i’m in my zone while my heartrate is still just in zone 1 or 2. When i finish my 400 , my heartrate is just in the zone but then it is my rest in the session. The same is when running uphill. You can overshoot but your bpm is still if you are running in an easy zone. Whilst the power output tells me i am working really hard. I measure my heartrate at mornings to see how i recovered
Those are two different things and they both have their value. Like measuring how fast you drive or how much fuel the car consumed. If you are experienced a and can correlate effort to watts, it will give you good results, especially for intervals. However every car is different as is body and it is more generic to give advice based on hr then power, as that is relative to individual's performance. Also easier/cheaper to measure. In the end it is about the ventilatory/lactate thresholds and both hr and power are just proxy to it.
In the last year my heart rate has reached 197BPM. A "hard workout" rarely even gets remotely close to that. My body has to be very stressed and even shocked to get there. Getting to zone 4 requires a lot of effort. People who say they do workouts in zone 5 for extended periods of time, just don't have it setup right.
↓↓ Do you train by heart rate? Or maybe you’re going to try it after watching this video? Let us know in the comments ↓↓
Usually by HR but increasingly by Power (which is more responsive to elevation changes, wind etc)
Hello, there is a slight glitch on the formulas. To calculate the zones you’ll need to add back the RHR after doing the percentage. As it is explained at the moment may be very misleading.
Can't customise the heart rate zones on my watch so I find it's a little off. I can run along having a conversation with someone and it's saying I'm just in zone 4. Still a fairly good indicator but I find listening to my body is best.
Just started to train by Heart rate:)
Used to be all about the speed, but after I got injured a few years back I found out about the 80/20 and the HR zone running. Works out much better now.
POV: procrastinating and watching this video of running in replace of actual running
Haha
Past me would probably do this, but I actually just came from a run and did the talk test by book (measured heart rate too). However, I decided to check my results with the video.
Install bathroom faucet
Watching a video over 10mins surely counts as a training session.
I think we've all been here 😅
Very clear and helpful. I’ve been monitoring heart rate for a long time but only recently started taking the zones seriously as a way of avoiding overtraining. I think it’s worth mentioning that I have consistently found that when I am very fit it is much harder ( almost impossible) to get my heart up to the same maximum as it reaches when I am unfit. I believe this is not uncommon. I spoke to an expert who said this comes down to two factors: as you get fitter you can increase your stroke volume so you provide more oxygen to the muscles at the same heart rate, and then the oxygen supplied by your heart is no longer the limiting factor so you reach a point where your muscles are using oxygen as fast as they can before you reach your theoretical heart rate max.
I bought my first Garmin about 4 months ago and have been somewhat frustrated that my watch would tell me I was overreaching, and my HR would be 95% in zone 5 seemingly regardless of my pace. After watching this video I checked my watch and it was set to % max HR, with a default max HR of 162. I changed it to HRR, and set my actual max HR to 190, and my resting HR to 57. Now when I go on a long run, my heart rate is mostly in Zones 3 and 4, which is what I'd expect. So...thank you!
Amazing, glad the video helped!
Your true hr max is probably higher then the 220-age estimate, 15% of ppl have more then 10 beats higher. You can very well have 210 max, for example.
If you are using hr RESERVE, aerobic zone is 60-70%, anything 80%+ is hard unsustainable effort for most people. Best is to get it measured, like they correctly say in the video. Without measuring, best you can do is to judge by ability to speak. Easy speaking, sentences = aerobic or lower. Several words = threshold. 1-2 words = max effort.
Had the same problem and did the same thing... now everything is much more realistic
Your resting HR is 52? Wow that's amazing. Mines 77 according to my watch, very unfit due to pre existing condition last few years
Needed this... Thanks
Great presentation of this material! I use a combination of HR, power (foot pod), and RPE to manage my training. For HR zones I find that using the lactate threshold heart rate is more practically accurate - it is certainly more relevant for establishing training intensities. There are several good ways to establish this and none of them are as painful as a proper max HR test. I have found that Garmin’s LT test is pretty good (aligns well with other tests) and there is a built-in option to use the lactate threshold HR (LTHR) to establish zones. The most important zones for training are Zones 1 & 2 and Zone 4. Spending 80-90% of training time in Z1/2 and 10% in Z4 is good for long-term development.
Thanks so much Christopher and thanks for your insights too!
@@runningchannel my heartrate would always go up when im in a 1v1 of a shooter game cause I get really nervous in shooter games
Great summary video. I've been using a heart rate monitor for close to 30 years and the stuff on heart rate reserve was particularly useful.
Awesome, very few people talk about heart rate. Well done!!!
Thanks so much! Hope you find it helpful :-)
Can we have an episode on MAFF, 80/20 and other low heart rate regimes? - MAFF/Phil Maffetone talks about runners training their aerobic systems and avoid running at an intensity/HR that uses the anaerobic system. I think the teams take on this would be interesting
I don't think Phil Maffetone says you cannot run in the anaerob zone, but most of your runs should be in your MAF target zone. Even if you only do MAF training, you can improve significantly as a runner.
I use to do heart rate training runs where I would try and stay between 130bpm and 140bpm. I do this twice a week for 2 months and my pace to begin with was 10minutes and 30seconds a mile to after the 2 months to 9minutes and 30seconds a mile and it did help me with the faster 5km efforts at parkrun
Another informative video! I like the format where you switch back and forth between Rick and Anna. It keeps what COULD be a dry topic from being boring.
Glad you enjoyed it!
Thank you so much for this. I couldn’t figure out what zone 2 was for me but now I know. Now to try to stay in it lol. That’s even harder
You, guys, are so spot on with your videos; all my questions resolved at my fingertip. I am trilled I found your channel :)
I worked out my MAF HR zone, bought a HR strap and just ran according to it, not bothering to re-set my Garmin zones up. Then I did an all out 5km and at the end my Garmin asked if I wanted to reset my HR zones, I said yes and it did. They are now within two beats of what my paper calculated MAF zones! Go Garmin!! It's nice to have my coloured zone bars reflect my training.
Great stuff Alison!
Only about 1 in 50 have made the effort to like the video. I wonder how many people go through life without the intuition to appreciate. Obviously a lot of effort goes into making these videos; they are well made and very useful.
Thank you so much Robert! We really appreciate your support 😊
I use HRR zones all the time to hit the right training points and make them consistent between runs. I often find at some point I'm feeling maybe a little bit tired, glance at the watch, and it tells me I'm actually slacking! That's when it can act as your buddy and spur you on. It's a state of mind!
HR buddies! Love it
Great video. I struggled with heart rate based running when using the formula. ( Im an older runner) I basically followed yr advice got to run flat out after a few Km run and set that as my max. Zones now work for me! Yours was a very clear explanation. Thankyou and keep up the good work!
That’s great to hear! So glad you found the video useful!
One advantage of the Garmin HRM Pro strap is that includes the functionality of the Running Dynamics Pod (which I used to use.) Running Dynamics provides more accurate measurements of Ground Contact Time & Balance, stride length, cadence, vertical oscillation, etc.. As I run alone and don't have a trainer, these measurements give me insight into my running form.
Thanks, useful to confirm my understanding. I’ve been using HR zones for a while now, or at least been paying attention to them. I have my zones set up correctly using resting and maximum (not lab tested). I have found over the last few weeks that my HR has been much higher than it was previously for similar types of runs and training sessions and that has been a point of concern. I did get a bit obsessed with running almost daily due to lockdown frustration! After doing a bit of research prior to seeing this I concluded that I have either been doing too much, am stressed (work is a source of this!) or that I have been neglecting training my aerobic system. Reluctantly I have backed off and am now doing about 20m a week instead of 35+ and have tried to incorporate disciplined easy (Z2) runs to work more on the aerobic side. After today’s momo session I note HR is still getting higher than it used to for the same sort of pace. Given that my perceived effort feels hard too I believe the chest HR monitor is okay so I guess I still need to recover further.
I say all of this in case there is anyone else out there who has had or is having a similar experience.
Thanks for your comment Steve! Have you watched our overtraining video? ua-cam.com/video/hS_4MHs1mGk/v-deo.html
@@runningchannel
I have now, thanks for pointing it out as I hadn’t watched that one. I can definitely relate to a lot of what was covered!
Thanks again, great informative content all round 👍
I just started running this year. Will look more into heart rate training now. Thanks for the video.
Modern Garmin's like the 255 do all this stuff for you. Makes it a lot easier. 😊
Whatever I think about, next day you guys come out with that video.. love you guys..
Recently discovered heart rate training. On my first long run watching my heart rate zone I ran my first ever a half marathon (1:55) .
That's awesome! Well done
Just wanted to share this. I used a chest strap monitor from Polar and i found it was very "spiked" at some point, over 220 bpm. So the advice Polar gave me was simply to spin the strap so the sensor will sit on my back. It worked perfectly. The spikes (due to static) were gone and it picked up my HR just fine. I am sure they have sorted all this out by now. But should someone still get this problem try and move the sensor to you back.
Thanks for sharing this Marco! I'm sure other Polar users may find it helpful :-)
You can do something similar with wrist-based sensors - for some people it works better on the inside or the outside of the wrist. I don't think it's static, more likely the veins under the skin, but it seems to have a similar effect.
Years ago I used to train with a Polar HRM and I noticed that as more neighbors installed invisible fences to keep their pets in the yard, I would experience more chest strap reading spikes at the 220 mark--electrical interference??? It got so frustrating I stopped. I now use a Garmin with the wrist sensor but would like to eventually try the Garmin strap and see how it works in those neighborhoods.
Spikes can be due to a dry-wick type shirt. I once had spikes while coasting down a hill on a bike.
Great video, it helped me to set up my zones on my new watch and to easier plan my trainings :)
I've been upper zone 2/lower zone 3 training for a while, Garmin watch, getting a chest strap HR sensor is vital if you want reliable readings ❤️
Great video, I've recently started using a Polar H10 heart strap with my Garmin 245 and I can confirm it is more accurate (the optical sensor on the wrist counted a little higher) and can track the changes much quicker.
Also, kudos to Anna for that "formulae", I really enjoyed it!
Thanks for watching!
I will definitely try it. I have just calculated my heart zones, thanks to you guys and have placed them in my Garmin watch. Can’t wait to try it out. I am nursing a calf injury (light) at the moment. Thank you guys.
Amazing! Hope it goes well Derek!
Great video !! I am always checking my heart rate when I am running because of health problem and my watch is my best friend to have a nice time running .
Thanks for watching Antonia. Glad you enjoyed the video!
Great vid. Clear, concise. No nonsense. 😊 loving it.
Thani you! Exactly the info I was looking for! Subbed & bell'd!
Such great information. You pulled together a lot of insights that are scattered around the web. Great help! Thanks! 🏃♂️
Glad it was helpful! Happy running, Brian! 🙌
Extremely useful and informative video. I use HR in my training, especially to monitor my progress throughout a training block. It's helpful to look back on old data and see how I 'm now running faster at a lower heart rate.
This has come at a very opportune time for me. I am 58 but my heartrate can go as hight as 178 if I push it and my resting heart rate is 46. That's quite a range really and I was worrying about my max given that 220 - age gives me a max of 162 which I can hit or even exceed (167 today) on an easy run whilst going slightly uphill. I might do a stress test to get a clearer figure for max now. Thank you.
On a separate note: on January 22nd 2020 I started C25K for the fourth time. This time I got through and on January 22nd 2021 I ran 15k. 27 years ago I could run a marathon but life and injuries have intervened to my detriment. Now I am thinking of another marathon. Oh, and I am registered blind which makes it more "interesting" trying to train when I have to train alone.
The Running Channel has helped me through the last 12 months mostly although I have been a bit peeved at some of your "silly" non-quite-running content. In the main it's been great though so thanks very much indeed.
Thank you so much for your comment Michael! Well done with the 15k, that is an amazing achievement! 🥳
So I did a stress test today wearing a Garmin chest strap. I hit 186bpm giving me a resting hr of 46 and a max hr of 186. Not bad for a 58yo imo. 👍
@@michaelgoode9555 that's impressive!
Amazing thank you, keep up the great work. For another video I think you should all pick a different event to enter this year then video your training for the event and see who’s event actually takes place however the twist is you don’t pick the event each member of the team picks for the other so they can really put them out of their comfort zone to try something different. Big love xxx
Great video! I've been using HR for years now and I've found a chest strap the most reliable way of measuring it for me. Garmin will actually automatically detect your max heart rate during a workout provided you are wearing a chest strap.
Great tip! Thanks for sharing Sanjay and glad you enjoyed the video
Thank you so much for this! My watch is telling me everything is at maximum heart rate when I'm running a just moderate pace. I will use this info to calculate an accurate maximum heart rate.
Glad it helped!
My 'resting heart rate' has dropped from ~65 bpm and now my Garmin is showing now 47 bpm. This is like over two to three years.
Ooo that happened to me in like 8 months, best feeling in the world when you take the reading
Very Helpful info, thanks
🙏very useful information conveyed in simplest form. Thanks
I have been training using heart rate zones since the summer and have found it highly effective. I now also plan race strategies using them.
Wonderful video 👏🏼👏🏼
A video on UA-cam which explains how to obtain HR zones properly, there’s a first 👍
can't get that picture of rick without his shirt on out of my head now, thanks for that! :D
I’m gonna absolutely go to town with the heart rate alerts on my garmin. I commonly forgot you could do that!
Awesome! Glad we were able to jog your memory (no pun intended 😉) They really are a great tool
Great video 👍 I was planning some heart rate training soon, perfect timing!
Awesome Mark. Let us know how you get on!
love this channel from India 😊❤️ I always follow all your videos very useful thanks a ton guys.
Good video as always 👍 . I want to emphasize that getting your max heart rate is *very* difficult, you won't get it from some intervals at max efforts with no planning at all. You need to prepare ahead, rest the day before or do a recovery run, make sure that you rested well the day you do this test, warm up properly, go somewhere you can run without doing sharp turns and that allows you to run at whatever pace you need to reach uninterrupted.
Anyway I got an approximate number for me when I went to a lab to make sure that my heart is healthy to take the training, so I did an effort test plus ultrasound of the heart. Once you cross 40 I highly recommend doing it to make sure that you can train safely.
Thanks for sharing! 😊
I’m curious how much difference you would say exists between what’s achievable from intervals and what you’d get through the process you described. Is the interval method maybe just a few points lower (which I wouldn’t expect to bother to many people)?
@@mikewilson0 The test I did was aimed at assessing the heart's overall health not max performance, I got up to 187 bpm, whereas in intervals I have reached 195 bpm (using a chest strap) with short sustained intervals at 192 bpm. In a more focused fitness test you're sure to hit your max, its a hard test, it ramps up in speed very rapidly. Anyway if you're carefully preparing an interval session you can get very close to your max.
Great informative vid! Thanks 🙏
Thank you so much for doing this video. I suufered a cariac arrest a couple of yearsa ago which has left me with a hypoxic brain injury.and while i have had all of the cardiac health care prfessionals advice on how to manage my condition. I feel this has givenm me some new way of running safely using technoogy and seting up starava to help me . I the only thing i think you did not touch on is the impotance of warming up and warming down so you dont "shock " your heaart . Other than that i have been following you guys ever since i was recovering in hodpital and i began running. `You have definetly helped me by inspiring me to join a ruunimg club. keep up the good work?
👍
Super excited for this video
Great to hear James! Let us know if you've got any questions!
Like most runners my Garmin keeps the graph of my HR for each run. I generally will look at it, knowing that almost all of my runs have some hill sets, etc... Great tip about elevated HR being symptomatic of overtraining. I may have done that early last summer.
Great video. I'm a fairly experienced runner and run with a club but I've never paid attention to my heart rate data at all. I'll definitely look into it more now. 👍🏻
Great video, very informative and helpful!!
I have started 80/20 running programme, this is based on HR training. Just like MAF training.
Guys excellent video. Thank you for making heart rate training so understandable.
Glad it was helpful 😊
Hi, I am near to 40 years of age but recently my heart rate reached 200 bpm in my Garmin watch, Looks like sign of fatigue Or less sleep .. thanks for information 👍
Thanks for watching Nitin and so glad you found it helpful :-)
Had a few tachycardic episodes when in my forties. Turned out my HRM strap wasn't tight enough and it was picking up some of my foot strikes as heart beats.
... or Your body is younger then Your age. 😉
Great breakdown of heart rate training guys. Thanks!
Glad you found it useful!
love this running channel
Thank you Benru!
Thanks .... Again learned something again.
Now all i need is a smartwatch
During the Run of Santa Barbara triathlon my garmin was showing 192pm but my speed was only 10mph I guess I was excited of finishing
I get testings done on a treadmill. As a hockey player the intensity training helps. God speed everyone
Been running for 3 weeks and I just go between 145 - 165. As long as I'm improving I'll stick to that.
Thanks for your sharing
Running helps so much on those bad days
We totally agree!
Running Channel
Awesome video, love it, massive thumbs up. (The Running Channel)
FYI, I scheduled a V02 max test at my local hospital. It’s $110 USD. My only thought behind doing it is….if I’m going to go through all this effort and training while using heart as a gage of progress I might as well start with an accurate number. I also know it will change over time.
Getting a base level idea is definitely recommended.
Watched while running wearing a watch, good watch
😂😂
Loved the video... i am going to be paying more attention to heart rate
Excellent, glad you found it helpful Marc!
Nice information
I love the HRR approach, because it considers the different rest heart rates too. If we just take the maximum HR into account, then a runner sleeping with a rest HR of 50 would train at around 20-30% intensity. I would only modify the formulae with the rest HR measured when you stand still, because that belongs to 0 speed.
Cool video! Y’all are great!
Thanks so much!
Super helpful and informative
Glad you think so!
Really interesting video. Like so many other commenters, I have struggled to do runs in Zone 2 when using % of max HR. Using zones with HRR, it's more manageable.
Trouble is, it means I'm going to have to put more effort into my Z2 bike rides...
Great video, thank you!
Glad it helped!
Thank you 🙏 always wondered about heart rate running. Will work out my range on my Garmin. Cheers 😎
Happy to help!
Love wearing my Garmin HRM Pro on all my runs. Hate putting warm water on the contact pads only for it to feel freezing cold on my chest. 🥶
The Hunt Formula is actually pretty accurate in my experience, I have a chest strap monitor that has read my heart rate at a maximum of 195bpm which is the same result I get from the Hunt Formula
Thanks for the video
Awesome information, what kind of training runs or what would a typical trading regime look like based on heart rate? Another running channel challenge?
Great suggestion, thanks!
That was the kind of question I was going to ask 👍🏻 so maybe a video about if you goal is x then train in these zones if it’s y train in these or if there is an ‘ideal’ based on science that would be good to know. I haven’t looked at where I do the majority of my runs but suspect it’s zone 4
@@amandaball7116 that does get into the topic of how to develop training plans, which really requires a discussion around the individual’s goals and limitations, but generally speaking there are a lot of training philosophies which promote larger percentages of training time being spent in zone 2, with more strategically placed higher intensity intervals / fartleks /speed training only a couple of times per week.
@@mikewilson0 thanks for replying I’m currently only running 3x wk and have had a very annoying Achilles injury /niggle for a year and doing most of mine in zone 3/4 it seems. Any time I try to add speed or hills my Achilles shouts 😬
Very useful, thanks 😀
Glad it was helpful!
So informative, thank you guys!!
You’re very welcome Caleb. Do you use heart rate info for your training?
@@runningchannel I monitor my HR with my Garmin watch but never really understood how to utilize the data until today. I always just thought... heart rate is high, bye bye fat lol
Just did a test comparison between data from the Garmin HRM Dual chest strap and Garmin Forerunner 645 watch, quite interesting results. Did it during an interval session so was able to test a good range of data. To answer the question - I use HR for Aerobic runs only, the other runs don't matter for me in terms of a max limit or band, but I do like to analyse the data.
Thanks for sharing!
Hi, I have built up my mileage safley from about 45km/week to 60km/week. I have done it by running mostly just below my MAF heartrate (143) once my body is fully adapted to this amount of running I will slowley introduce some speed. Then I suppose I'll do the same again next time I want to increase mileage.
This channel is gold, I’m wondering my I’m gassed at an 11 min/mile pace and I’m at zone 5 lol. Now do I dial back and get comfortable at a healthier rate or not lol
What is really crazy is how drastically the zones change after a break. After a two month break due to a heat wave (i know, excuses, I got lazy) plus a vaccation, what used to be zone 3 training for me became zone 5 right away. Now zone 3 for me is uphill walking. Im rebuilding though, lightly jogging at zone 4.
You do a good job explaining what the zones are and how to measure but not why you should do it
Really good vhdeo (and great to see you at the Running Show :) ).
Garmin Connect only seems to be calculating zones on % of max heart rate only, and isn't using HRR. As a result, the zones are wider. Is the method Garmin is now using considered less accurate?
I enjoyed this but think you glossed over an important issue. I have owned both a fitbit & a garmin with optical HRM. They are/were both hopeless and unsuitable for zone training and very frustrating. The frustration being most of a run or exercise is spent fiddling, moving, or wiping the sensor on the watch in vain attempts to get the optical HRM to give a vaguely accurate reading. Not conducive to good training. My Garmin 245 music for instance, when running hard up long hills (5-10 min climbs) often drops into the low 70's and gets lost for 5-10 minutes. Also, it's very sunny here in Western Australia and the Garmin in particular cannot cope with intense sunlight . The indicated HRM will vary by 20-35 BPM's depending of whether my watch arm is in direct sunlight on not. Both companies fob you off with pointers on watch placement & fitment. Or "accuracy" over the longer time period for the average heartrate.
Dang the Fox formula was within one point of my all-time highest heart rate that I just measured yesterday.
Been watching some videos about this and, it surprised me to see lots of people say Zone 2 is optimal and what you should be doing most of your running at. Maybe it's just me, but I barely even touch Zone 2. I mix up the regular running exercises: long run, recovery(slow) run, tempo and speed sessions. Usually it's around 50-50 Zone 3-4, a bit of Zone 5 in speed and tempo runs.
It's scientifically proven that slower running equals faster race times. There's a video on 80/20 running which will explain it all. It definitely works!
I have the same "problem". For me, it is almost impossible to run constantly in Zone 2 in easy runs simply because I live in a location where flat surface probably doesnt exist :) wherever i run, its either uphill or downhill. And when going up the hill, absolutely no chance in keeping HR in Zone 2, no matter what pace i would go for. It is frustrating on one side, but on the other side - it then feels so nice to run some race on a flat course. And hills are of course great for strength training, so there are some benefits as well :)
Sometimes to keep in zone 2 you have to walk or jog very slowly. It's frustrating but if you want to train with heart rate zones then it is necessary.
I use Lactate Threshold Heart Rate (LTHR), measured by chest strap HRM, as my base for HR zoning. As you get fitter, LTHR also changed, so the zoning also changed accordingly.
Thanks for sharing!
I set my max HR, according the fox formula, but my garmin keeps changing to higher number for my age, I'm 48 years old. Very interesting info, thanks.
Great video. Lot to think I’m never sure I can always trust my heart result from my watch as there are times it says it was a really hard run but then I’m feeling completely fine. May have to invest a chest one instead.
Thanks for the video. What is the difference in using the HRZ as Garmin brings (50%, 60%, 70%...), and as some others propose: (55%, 65%, 75%, 85%, 95%...) Thank you!
What a great blog! I'm 68 now, so I should compare the Tanaka value with what my FR235 says. I don't go into the red zone too often. Mostly high threshold. Thanks!
Thanks for watching!
Great video to show my coaches runners as I train by heart rate/coach by heart rate training. A video I was looking to put together myself (I’m new to UA-cam content)
FYI Anna I think I saw you running round Draycote Water a few weeks back. I was pushing a double buggy. Content is on my channel
Hydration is a HUGE influence on heart rate, especially resting heart rate, and lowering heart rate when it's too high.
That's interesting, Jenny - thanks for sharing.
I use stryd power instead of heart rate. Because heartrate is always lagging behind your energy expenditure. Power gives you an instant insight how much energy you put in. E.g at a intervalsession my power tells me in about 4 seconds if i’m in my zone while my heartrate is still just in zone 1 or 2. When i finish my 400 , my heartrate is just in the zone but then it is my rest in the session. The same is when running uphill. You can overshoot but your bpm is still if you are running in an easy zone. Whilst the power output tells me i am working really hard. I measure my heartrate at mornings to see how i recovered
Those are two different things and they both have their value. Like measuring how fast you drive or how much fuel the car consumed. If you are experienced a and can correlate effort to watts, it will give you good results, especially for intervals. However every car is different as is body and it is more generic to give advice based on hr then power, as that is relative to individual's performance. Also easier/cheaper to measure. In the end it is about the ventilatory/lactate thresholds and both hr and power are just proxy to it.
I just run till I can't run anymore that's all I do 😂but I might try this out see how things change 👍
Great video, but what zone is the "Fab burning" zone?
In the last year my heart rate has reached 197BPM. A "hard workout" rarely even gets remotely close to that. My body has to be very stressed and even shocked to get there. Getting to zone 4 requires a lot of effort. People who say they do workouts in zone 5 for extended periods of time, just don't have it setup right.