Currently traveling the world full time after selling everything we own. Your videos have been so great for taking my runs to the next level. Taken my 5k from 34 to 27 mins. Thank you!
I bought a Garmin Forerunner 245 largely in part to this channel - and honestly, I've never been more disappointed in a piece of tech. The running side of the watch is brilliant. The strength side seems almost pointless and requires a lot of "after work" to make correct. But the biggest issue I've had (coming from fitbit) is that the watch requires WiFi to sync rather than bluetooth. It completely rules out any multi-day trip tracking i was hoping to do. I thought the assistance feature was really cool until I realised it required your phone (the HUGE benefit of watches is that they make you independent from your phone). I've tried to set up Pacepro and despite being connected to wifi, and syncing with the phone multi times it doesn't want to talk with connect. So damn fiddly. This channel is aweome though!
Your comment about WiFi instead of Bluetooth is incorrect. Your watch should be syncing directly with the app via BT. If it’s not, you’re likely either using it wrong, or set it up incorrectly the first time around. You should call Garmin’s product support and talk to them about the issue - they’ll likely be able to sort that out. Yes you have to have your phone for Assistance features though without LTE on the watch.
I just checked my Garmin and found that it had reset the zones to % of max, so now I have set them back to HRR% again. That will help make my next zone 2 run a bit more zone 2 and less zone 3 :)
Resting HR and HRV are great metrics to watch for recovery -- I will say the sleeping HR graph and sleeping HR dip are also extremely useful for showing quality of sleep/recovery in general. I wish that Garmin would shift focus away from the Sleep Score metric, and put more emphasis on sleeping HR dip and overall analysis of the chart. Oura does an amazing job analysing the shape of the chart, which at a glance, can give insight into metabolic stress/recovery. There are classic patterns such as downward slope/hill/hammock which, in conjunction with sleeping HR dip/RHR/HRV are tremendously beneficial for optimizing training and recovery.
Brilliant content! Kudos to such an amazing team of fantastic people! Just adjusted heart rate zones on my 965. My zone 3 is now set to zone 2 using the RHR method lol
All of my garmin watches for the past couple years have placed all my runs (easy or hard) in zone 4-5. I rarely am at zone 3. My easy runs are around 160-170 bpm average and my harder runs are 180-195 bpm average. My max heart rate is in the low 200s. No matter how slow I go in my easy runs I will always be running above 155 bpm or so.
I was in exactly the same boat, it felt like even 30 seconds of easy running would spice my heart rate above 150 I was able to make some progress tho by *really* slowing down - to the point where it almost feels like a fast walk but a little bouncier. And then just being consistent and training at that low heart rate every week and it got easier and easier. I can do an easy run that stays in the 140's for quite a while now and maybe maxes out in the low 150's by the end. Which technically would be pushing more toward zone 3, but it's low zone 3 and I don't have to do the "almost fast walk" runs anymore so I'm happy
It took me a couple of months of concerted effort to find out how to zone 2. I had years of running history exactly as you describe but can now actually do some zone 2-ing.
This is common that people believe their easy pace is easy and it's too quick. I'm guilty of it myself. After having a 6 month break due to illness and going and having a lactate threshold test, my slow pace was 8 min/km and my hr on those runs were 140-150. Now after 6 months my hr at 7:30 min/km is 129 available. Going to be retested end of Feb.
I'm in a similar boat. Contrary to the suggestions of some of the replies here, it's not necessarily a problem that your HR is so high. Approximately 20% of the population actually just has a naturally high heart rate. There's not much research on it. What is far more important than the numbers your watch records, is how you actually feel when you're running. Does it feel really difficult when your HR is that high? Are you struggling to breathe? If the answer to both of those questions is no, then I wouldn't worry about it too much. Just manually adjust your HR zones to reflect your actual zones, and your data will start to make more sense. You can look up videos about using a 30 minute time trial to calculate your personalized zones. Today on a moderate run, I kicked the last 100m and my HR monitor recorded a peak of 208 BPM, with an average of 191. I felt great though, I was breathing deeply and steadily through my nose, no gasping for breath, no feelings of fatigue, no chest pain, no nothing. My average HR during easy runs is in the 170s, with more difficult runs taking me into the 190s. I ran a half marathon a couple months ago where my average HR was 195, with my avg pace being right around 8min/mile. But I felt great. So I don't worry about it. As a matter of point, I did try to do "zone 2 running" based off the standard HR zones last summer, and in order for me to keep my heart rate that low, I was having to run around 12-13 minute miles, which for me is basically walking. I found it intolerable and did deeper research on the subject...the only thing I could find is that some people really do just have a higher heart rate, and it's unknown why but is not dangerous. So, don't worry! Just keep runnin'. :)
I find that using. the lactate threshold is more accurate to calculate zones. It makes sense because in a race your heart rate compared to your threshold is one of the most important measures. Also I find the maximum heart rate I can achieve changes during a training cycle but the threshold HR remains fairly constant
I had my lactate thresholds tested last year, the gains I've seen since then are more than I could have expected. They recommend re testing every 12-16 weeks. Can't afford that so going to go again end of Feb which will mark 6 months. Interested to see if and by how much my LT1 and LT2 have moved
@Iain31313 lactate testing kits aren't that expensive but I think once you find your threshold heart rate that stays stable. I know my threshold is correct because if I do long intervals at just under threshold, it feels really hard but you don't get the lactate burn
@MichaelJanos1024 I've not tried the kits tbh, I'll have to look into them. I've just been lab tested with a vo2 max test after the threshold test. Very helpful info to refine training and get the most out of your training block. I'd highly recommend.
Here is some unsolicited advice from me regarding the max HR: if you are doing more sports, not only running, don't forget to set the max HR in your Garmin watches or in the app for each sport. I played football with my watches and they set my max HR to 204 (I'm 38 years old now) as some matches were demanding and full of sprints and hard effort. But the watches took this max HR of 204 for all sports including running and the effect of my runs, including the hard intervals, was useless because the heart rate zones were set incorrectly. It was changed to 204 even in Strava so all the runs both in Garmin and in the Strava were "underrated". My current max HR for running is 192, the difference between 204 and 192 is quite big. So, be aware of this and don't forget to change for running, cycling or swimming.
This makes little sense. The maximum all-out heart rate you can reach while sitting and cycling, or floating and swimming, might be a few bpm lower than your running maximum, but your maximum heart rate running around playing football will be the same as your maximum heart rate running. If you have never seen that heart rate while running, you have just not run with the required intensity for long enough to see it. If you run a max HR test, eg warming up for few km, ramping up to faster than 5k pace over a few kms, then running uphill increasing to an unsustainable pace until you literally cannot continue, you should be able to reach the same HR as you’ve seen playing football, and this would be you max HR for running.
Excellent video! Always love to dive deeply into my health metrics, especially RHR and HRV. Interesting HRV range from Andy I think it was, on screen (50-100+)!
I was always told long runs should be in zone 2. Interesting that Andy says 3. Would be really interesting to hear more about the benefits of longer efforts vs intervals in each zone and the effect of shorter or longer recovery between intervals. Like why is a VO2Max workout good for your VO2Max? How does that training stimulus work?
My marathon coach says that marathon pace will typically be in zone 3. My long runs start in zone 1 and end up in low zone 3 using HRR. If I do intervals at 60-90 seconds faster than goal marathon pace during a long run, I will move into zone 4 briefly.
I'm always slightly confused on whether resting heart rate should include sleeping heart rate or not. I don't normally wear my Garmin to sleep, but on the rare occasions I do my resting heart rate drops significantly, which can cause the Heart Rate Reserve Zones to change. Should sleeping heart rate be used to calculate HRR, or resting heart rate when not sleeping?
I have the same question. I saw a video once where a cardiologist said, the RHR is the lowest HR while you are awake. But Garmin watches include sleeping too.
but how are you determining that HRR is the way to go, as against LTHR? The zones will come out completely differently. Zone 2 for me using HRR is about 130-145; zone 2 using LTHR is about 147-155 (which would be mostly zone 3 for HRR). I've seen a lot of coaching advice recommending LTHR for zone calculation, but since the watches give us options, wouldn't it be a good idea to help people discriminate between them?
I would definitely say what you feel is probably more important than what the watch says. Unless you get legitimately tested in a lab, you are really just guesstimating using heart rate data.
This tells you that hearthrate zones don't have absolute numbers. You don't go into a different zone when you go one beat higher. There are grey areas. I don't like heartrate training, let alone racing on hearthrate. To many factors influence the number
Same, I find LTHR more useful for racing and training. I had 2 lab tests done a couple of years apart and then I compared field testing with those results. It turns out that running an all out time trial of 30 min on the track works pretty well for me. I use the final 20 min to calculate the average HR as my LTHR and that's usually within 1-2 bpm of the lab value.
best hearth rate video out there. very well explaim, always wondered about me being 31 years finishing parkrunf all out with 200s thinking i might have some hearth problem, max 206 high, 41 rest o.O last years says my xiaomi smartwatch. so i have a hearth of a racer lol
Have a friend that has 200s on an easy run (his max is apparently around 225). On the flipside, i also have a rhr of 41 @ 31yo but the joke is that i am massively obese at 340lbs and even had those stats at 385lbs 6 months ago.
I connected my garmin to my myzone chest strap.. and had a vo2 max test done... i have to keep my heart rate at a max 166 beats for stamina and endurance runs
You should have been honest and said that the watch optical sensor isn't accurate when moderate to fast running. It's great for checking resting HR and low impact activities.
Ive been running hills and stairs for years, dont do flat terrain or marathons simply cause i like training by self with very little distraction from others, about 6 years ago i was diagnosed with athletic heart syndrome as my resting hr is at 42 i have no idea at what rate it can get upto at maximum as ive never recorded it i think wearing a monitor would just make me agitated and anxious whilst working out, i usually do a blood pressure and hr check once a week when i wake up and it usually stays between 42-45 HR 110-120/60-70 😁 BP
I can't stay in my Z1 unless I fast walk. As soon as I jog or faster I go into Z2. I also live in a fairly hilly area so there's a lot of hills on my routes
Hey Sarah just wanted to say that the xray on the title screen suggests you have quite severe COPD - with hyperinflated lungs, possibly flattened hemidiaphragms, and quite a small heart. I would recommended cutting back on the cigarettes if you haven't already. All the best.
Funny enough, I'm from tropical south east Asia and my zone 2 pace is around 6m15s. When I went to Japan to run during autumn, my zone 2 pace is 5m30s 😂😂
I use my Garmin a lot. But I've grown increasingly frustrated with its max HR calculations. I am 38, and it would give me a MHR of about 192 (the formula would suggest 182). It would then suggest VO2 max training at 182bpm for like three minutes. Even uphill I could barely hit 170, let alone sustain it. I had to give up and turn off auto MHR detection. My legs cannot propel me any faster than I was going. I also mountain bike a lot. Even early season, my max heart rate recorded was never higher than 170. And that's with adrenaline carrying me uphill to the point I am fully winded. This makes me seriously doubt its calculations of things like LTHR.
Yes, the old 220 - age formula has been widely discredited for the majority of the population. Fortunately there are better formulae out there. Also, I personally find the wrist sensor on my Garmin forerunner to be wildly inconsistent when running; I always use the chest strap.
I've found my watch HR sometimes locks onto my cadence instead - which is typically something like 20 per minute faster - so makes trying to follow a HR zone run annoying!
I had a heart attack in HR zone4 on Monday. Currently recovering. I think I will be staying in zone 2 for a while. Obviously will be giving it a few weeks before I run again.
Your heart rate when sleeping is lower than the resting heart rate, is that correct? I sleep with my watch and the watch tells me my resting heart rate is 45 which feels too low. If I manually calculate using my pulse its more like 55. Also if I try calculating my HRR zones using 45 they don't feel accurate.
Out of interest, why is it that %HRR is preferred compared to the other zone calculations? I'll give it a go to see how I find it but interested in why it's the better option!
Because it's simple enough to calculate without having to do some form of running test (except for max HR). I would've like to have seen them include zones based on lactate threshold. Requires an all out 20-30 minute run, but is far more accurate and anyone who's recently run an all out 10k, should have enough data already.
When it comes to HR, I keep it strapped (chest 😂) Watch/Wrist HR always seems inaccurate - have got readings of 200bpm! Yet which chest strap HR rarely if ever enters the 180's even at V02 max/Anaerobic pace.
I tend not to focus too much on my heart rate and zones. I have a low resting heart rate (high 30s) and then my last half marathon i AVERAGED 199bpm (36 years old), I just have to think about exercise and my heart rate skyrockets
Same here. The moment I start running it's 170, going up to 190, never to go back to normal, about 55, until I'm home. I'm 56 year old so there you go with all the science.
Does anyone know what “triggers” Garmin to modify, say, max heart rate? I noticed my watch sometimes does this, but I don’t know why. Also, if max heart rate goes up or down, what does that mean? Thanks for helping me understand!
You take your resting heartrate after you wake up which is the first time you are awake to be aware that you should take it. There is no seperation. The only thing that is mostly prevented in sleep is movement (due to rem sleep) and that is -> resting. I can get my heartrate down to the exact same values once i actually rest, haven't eaten anything and haven't moved much.
@@patrickb.5863 well another thing garmin does for their resting hr that makes no sense to me is once midnight hits, if I’m awake and say my hr has only dropped to 70, it’ll give some random number like my resting hr is 52 when my hr hasn’t come close to that for the day. I’m not sure how they get those numbers
@@NickW90 Have you verified those numbers on your watch by taking manual measurements? Do you eat or sit up before you take measurements? Have you tried the breathing feature on the garmin watch and see how low your heart rate gets with the excercise? Right now i simply sit at my desk, watching videos, ate a snack just now and sit at 49. Thats not my rhr though. Even if i do basically nothing i am stressing my body with new food in the system, have visual input and typing on the keyboard while keeping my posture. Lying down, closing your eyes and taking some deep breaths is mandatory for this one. Basically imitating your sleep.
Something I really don't understand: I check my heart rate on my Garmin multiple times a day and it goes down to mid/low 40s a lot. However my RHR is always around 52-56 according to my watch. Does anyone know what that means?
I was wondering, is it normal that when I am doing zone 2 runs, that after some time, last time it was after 5 km, I could suddenly run a lot quicker and still be in zone 2? I thought maybe my Garmin was somehow broken, as running sub 6 mins per km never was zone 2 for me before...
I resisted getting a GPS watch until last year, subscribing to a philosophy of "less tech means more engaged", but have been so happily surprised with owning it. HR info has been super valuable, as have step counts and sleep tracking. Functionally, just knowing my run distance without mapping it out by hand after the fact has saved me cumulative hours...
Is there any way of tracking the amount of time youre spending in each zone over a period like a week on a garmin? Either in mins or %? I know the watch is tracking it but i cant find a metric that combines multiple activities.
I've never used heart rates. Not sure how they help. I have four levels of effort, in 5k times these are 28, 24, 22 and 21 minutes. Half my runs are in the 22 minute range sometimes just under the other two ranges are 25% each. I know 50% near maximum effort is high however my 5K race times do much better with this level of effort.
i dont really understand the zones on garmin connect , most parkruns it says i spend over 80 % in zone five , i wear a garmin forerunner 30 , does that mean there might be something wrong with my heart rate ? please and thank you
It just means you are working very hard. There can be reasons why your heart rate is particularly high but that can't be diagnosed from what you said, you would need to see a doctor
I wouldn't rely on Garmin for medical advice! I use my Garmin as a general guideline, but I think it's fairly well accepted that Garmin watches aren't particularly accurate for HR, but give can give an indication.
@ You could try running slower and see what happens. A run-walk strategy is a great way to cover a distance and be more gentle on your body. I used to run my easy runs around 5.30 minutes per km, but when I changed to heart rate focus, that dropped to 7.30 minutes per km! It is pretty amazing how slow you have to run (or run/walk like I did) to keep the heart rate down but it pays dividends
If you run a max effort 10K and kept on running and stay within an hour, you will be a few beats above lactate threshold at the end (which is the threshold between zone 4 and 5). If you run a max effort marathon and finish it and kept running all the way at a almost constant speed, the average HR will be on the threshold between zone 3 and 4. If you can talk without any problem during running and you are not pushing or focussing at all you are in zone 1. If you have to watch the pace and put in a little effort to stay at that pace after running for 5km, but can still talk with ease, you are in zone 2. My experience, if you use an good online calculator for potential race times, based on a recent racetime (all out effort, constant speed, flat and good weather, etc), most people (with a 10K pb around 35 to 50 minutes, if you take longer, than remove some beats) will get: 5k = lactate threshold + around 5-10 beats average (zone 5) 10k = lactate threshold + around 3-5 beats average (zone 5) 15K = lactate threshold (zone 4-5) 21K = lactate threshold - around 1-3 beats average (zone 4) Marathon = lactate threshold - around 5-10 beats average (zone 3-4)
I just ran a 15km at a 7:30 per mile pace (4:40 per km). I had an average heart rate at 187 using a chest strap and on my other watch. I felt fine, but it scares me that I averaged that high if a heart rate for 1 hour and 10 minutes. Is this average heart rate normal?
@@youtubepremiumaccount1369 if at rest, no, go see a doctor. If at hard effort, seems like around the heart rate most people your age would hit at that effort level. If while running at medium effort, not normal in the statistical sense of the word, but likely nothing to worry about, just means your heart rate is a bit higher than that of the average person.
If you add Andy's age to Sarah's age, you get my age (give or take a year or two), and if you add their marathon times together, you also get my marathon time, so I guess I'm doing ok! Old runner's maths ...
@@shiinondogewalker2809 I thought they said the HRR is your maximum heart rate minus your resting heart rate and you take a percent of that. But I rewatched the video and saw that they add back in the resting heart rate. I missed that the first time. My HRR is 173-53=140, so zone 5 is a percent of that plus the resting heart rate. I missed that last bit about adding back in the resting heart rate.
At least with Garmin, if you are running without a chest strap, you can also guess your current HR, which is probably more accurate compared to the watch.
This was good. However heart rate zones don't impress me. Defining clear zones where you move from one zone to another if your heart rate changes by 1 BPM isn't scientific. But the general idea is good.
It’s not meant to be so granular like 144 okay zone 2, then 145 okay zone 3 all those zone 2 characteristics don’t mean anything now. The real world is never this discrete. It’s a spectrum. You can’t draw a line in the sand.
Effort works and is good to train and learn, same as anything else, but some days my heart rate is way higher for the same effort which is a different training stimulus and not intended.
Not everyone understands effort, some people are very number based and need tangible things to understand said effort. Sometimes it takes these metrics to learn to understand effort, especially for beginners. Just another point of view.
And here I thought I was the only one who found it funny, but luckily Sarah agrees with me.
00:01:40
😂
glad I wasn't the only one who caught that, I had to rewind and make sure 😂
😂
Really noticing the difference in Sarah's running form since she started running on here. Those different training sessions definitely pay off.
Currently traveling the world full time after selling everything we own. Your videos have been so great for taking my runs to the next level. Taken my 5k from 34 to 27 mins. Thank you!
We love to hear it! Where are you guys at the moment?
I bought a Garmin Forerunner 245 largely in part to this channel - and honestly, I've never been more disappointed in a piece of tech. The running side of the watch is brilliant. The strength side seems almost pointless and requires a lot of "after work" to make correct. But the biggest issue I've had (coming from fitbit) is that the watch requires WiFi to sync rather than bluetooth. It completely rules out any multi-day trip tracking i was hoping to do. I thought the assistance feature was really cool until I realised it required your phone (the HUGE benefit of watches is that they make you independent from your phone). I've tried to set up Pacepro and despite being connected to wifi, and syncing with the phone multi times it doesn't want to talk with connect. So damn fiddly.
This channel is aweome though!
Your comment about WiFi instead of Bluetooth is incorrect. Your watch should be syncing directly with the app via BT. If it’s not, you’re likely either using it wrong, or set it up incorrectly the first time around. You should call Garmin’s product support and talk to them about the issue - they’ll likely be able to sort that out.
Yes you have to have your phone for Assistance features though without LTE on the watch.
I just checked my Garmin and found that it had reset the zones to % of max, so now I have set them back to HRR% again. That will help make my next zone 2 run a bit more zone 2 and less zone 3 :)
Resting HR and HRV are great metrics to watch for recovery -- I will say the sleeping HR graph and sleeping HR dip are also extremely useful for showing quality of sleep/recovery in general. I wish that Garmin would shift focus away from the Sleep Score metric, and put more emphasis on sleeping HR dip and overall analysis of the chart. Oura does an amazing job analysing the shape of the chart, which at a glance, can give insight into metabolic stress/recovery. There are classic patterns such as downward slope/hill/hammock which, in conjunction with sleeping HR dip/RHR/HRV are tremendously beneficial for optimizing training and recovery.
Brilliant content! Kudos to such an amazing team of fantastic people! Just adjusted heart rate zones on my 965. My zone 3 is now set to zone 2 using the RHR method lol
All of my garmin watches for the past couple years have placed all my runs (easy or hard) in zone 4-5. I rarely am at zone 3. My easy runs are around 160-170 bpm average and my harder runs are 180-195 bpm average. My max heart rate is in the low 200s. No matter how slow I go in my easy runs I will always be running above 155 bpm or so.
I was in exactly the same boat, it felt like even 30 seconds of easy running would spice my heart rate above 150
I was able to make some progress tho by *really* slowing down - to the point where it almost feels like a fast walk but a little bouncier. And then just being consistent and training at that low heart rate every week and it got easier and easier. I can do an easy run that stays in the 140's for quite a while now and maybe maxes out in the low 150's by the end. Which technically would be pushing more toward zone 3, but it's low zone 3 and I don't have to do the "almost fast walk" runs anymore so I'm happy
It took me a couple of months of concerted effort to find out how to zone 2.
I had years of running history exactly as you describe but can now actually do some zone 2-ing.
Same. My zone 2 is so painfully slow it feels more like hopping in place. I actually go faster just walking 😂
This is common that people believe their easy pace is easy and it's too quick. I'm guilty of it myself.
After having a 6 month break due to illness and going and having a lactate threshold test, my slow pace was 8 min/km and my hr on those runs were 140-150. Now after 6 months my hr at 7:30 min/km is 129 available. Going to be retested end of Feb.
I'm in a similar boat. Contrary to the suggestions of some of the replies here, it's not necessarily a problem that your HR is so high. Approximately 20% of the population actually just has a naturally high heart rate. There's not much research on it. What is far more important than the numbers your watch records, is how you actually feel when you're running. Does it feel really difficult when your HR is that high? Are you struggling to breathe? If the answer to both of those questions is no, then I wouldn't worry about it too much. Just manually adjust your HR zones to reflect your actual zones, and your data will start to make more sense. You can look up videos about using a 30 minute time trial to calculate your personalized zones.
Today on a moderate run, I kicked the last 100m and my HR monitor recorded a peak of 208 BPM, with an average of 191. I felt great though, I was breathing deeply and steadily through my nose, no gasping for breath, no feelings of fatigue, no chest pain, no nothing. My average HR during easy runs is in the 170s, with more difficult runs taking me into the 190s. I ran a half marathon a couple months ago where my average HR was 195, with my avg pace being right around 8min/mile. But I felt great. So I don't worry about it. As a matter of point, I did try to do "zone 2 running" based off the standard HR zones last summer, and in order for me to keep my heart rate that low, I was having to run around 12-13 minute miles, which for me is basically walking. I found it intolerable and did deeper research on the subject...the only thing I could find is that some people really do just have a higher heart rate, and it's unknown why but is not dangerous. So, don't worry! Just keep runnin'. :)
I find that using. the lactate threshold is more accurate to calculate zones. It makes sense because in a race your heart rate compared to your threshold is one of the most important measures. Also I find the maximum heart rate I can achieve changes during a training cycle but the threshold HR remains fairly constant
I had my lactate thresholds tested last year, the gains I've seen since then are more than I could have expected. They recommend re testing every 12-16 weeks. Can't afford that so going to go again end of Feb which will mark 6 months.
Interested to see if and by how much my LT1 and LT2 have moved
@Iain31313 lactate testing kits aren't that expensive but I think once you find your threshold heart rate that stays stable. I know my threshold is correct because if I do long intervals at just under threshold, it feels really hard but you don't get the lactate burn
@MichaelJanos1024 I've not tried the kits tbh, I'll have to look into them. I've just been lab tested with a vo2 max test after the threshold test. Very helpful info to refine training and get the most out of your training block. I'd highly recommend.
Science AND banter! Good balance in this one 😂
Here is some unsolicited advice from me regarding the max HR: if you are doing more sports, not only running, don't forget to set the max HR in your Garmin watches or in the app for each sport. I played football with my watches and they set my max HR to 204 (I'm 38 years old now) as some matches were demanding and full of sprints and hard effort. But the watches took this max HR of 204 for all sports including running and the effect of my runs, including the hard intervals, was useless because the heart rate zones were set incorrectly. It was changed to 204 even in Strava so all the runs both in Garmin and in the Strava were "underrated". My current max HR for running is 192, the difference between 204 and 192 is quite big. So, be aware of this and don't forget to change for running, cycling or swimming.
This makes little sense. The maximum all-out heart rate you can reach while sitting and cycling, or floating and swimming, might be a few bpm lower than your running maximum, but your maximum heart rate running around playing football will be the same as your maximum heart rate running. If you have never seen that heart rate while running, you have just not run with the required intensity for long enough to see it.
If you run a max HR test, eg warming up for few km, ramping up to faster than 5k pace over a few kms, then running uphill increasing to an unsustainable pace until you literally cannot continue, you should be able to reach the same HR as you’ve seen playing football, and this would be you max HR for running.
Excellent video! Always love to dive deeply into my health metrics, especially RHR and HRV. Interesting HRV range from Andy I think it was, on screen (50-100+)!
My heart rate zone is blue triangle, is that good?
😂😂😂
Fairly popular recently 🙂
I was always told long runs should be in zone 2. Interesting that Andy says 3. Would be really interesting to hear more about the benefits of longer efforts vs intervals in each zone and the effect of shorter or longer recovery between intervals. Like why is a VO2Max workout good for your VO2Max? How does that training stimulus work?
My marathon coach says that marathon pace will typically be in zone 3. My long runs start in zone 1 and end up in low zone 3 using HRR. If I do intervals at 60-90 seconds faster than goal marathon pace during a long run, I will move into zone 4 briefly.
I'm always slightly confused on whether resting heart rate should include sleeping heart rate or not. I don't normally wear my Garmin to sleep, but on the rare occasions I do my resting heart rate drops significantly, which can cause the Heart Rate Reserve Zones to change. Should sleeping heart rate be used to calculate HRR, or resting heart rate when not sleeping?
I have the same question. I saw a video once where a cardiologist said, the RHR is the lowest HR while you are awake. But Garmin watches include sleeping too.
@@CiCC-kány Check you heart rate when you've just woken up. That's your resting heart rate.
Great video guys, now if I can only work out how to change the settings on my watch......🤔
My resting heart rate is 0. That's how you know you've over trained for a marathon
Thank you for letting us know from beyond the grave
but how are you determining that HRR is the way to go, as against LTHR? The zones will come out completely differently. Zone 2 for me using HRR is about 130-145; zone 2 using LTHR is about 147-155 (which would be mostly zone 3 for HRR). I've seen a lot of coaching advice recommending LTHR for zone calculation, but since the watches give us options, wouldn't it be a good idea to help people discriminate between them?
Very good question, I’d love to hear an answer to this! LTHR aligns much better with RPE for me personally. But, is it ‘wrong’?
I would definitely say what you feel is probably more important than what the watch says. Unless you get legitimately tested in a lab, you are really just guesstimating using heart rate data.
This tells you that hearthrate zones don't have absolute numbers. You don't go into a different zone when you go one beat higher. There are grey areas.
I don't like heartrate training, let alone racing on hearthrate. To many factors influence the number
Yeah, I’ve asked the same question on their last video when they mentioned that they’ll use HRR which seemed a bit odd.
Same, I find LTHR more useful for racing and training. I had 2 lab tests done a couple of years apart and then I compared field testing with those results. It turns out that running an all out time trial of 30 min on the track works pretty well for me. I use the final 20 min to calculate the average HR as my LTHR and that's usually within 1-2 bpm of the lab value.
best hearth rate video out there. very well explaim, always wondered about me being 31 years finishing parkrunf all out with 200s thinking i might have some hearth problem, max 206 high, 41 rest o.O last years says my xiaomi smartwatch. so i have a hearth of a racer lol
Have a friend that has 200s on an easy run (his max is apparently around 225). On the flipside, i also have a rhr of 41 @ 31yo but the joke is that i am massively obese at 340lbs and even had those stats at 385lbs 6 months ago.
There are 5 zones in the 5 zone model. Some coaches use different numbers. A 7 zone model is common as well.
Love this ❤
I connected my garmin to my myzone chest strap.. and had a vo2 max test done... i have to keep my heart rate at a max 166 beats for stamina and endurance runs
You should have been honest and said that the watch optical sensor isn't accurate when moderate to fast running. It's great for checking resting HR and low impact activities.
Even at Zone 2 I still have to walk often which is very annoying. I guess that shows my unfitness 😅
It's easy. On intensity days I go as hard as I can, and on recovery days I don't care.
Wonderful video. Thank you for posting. Does the Z4 to Z5 break point tend to coincide with one’s lactate threshold heart rate?
When I'm cruising my HR is around 144, when I'm running tempo my HR is around 156-160, when I even think about having to talk my HR is at 165 😅
Ive been running hills and stairs for years, dont do flat terrain or marathons simply cause i like training by self with very little distraction from others, about 6 years ago i was diagnosed with athletic heart syndrome as my resting hr is at 42 i have no idea at what rate it can get upto at maximum as ive never recorded it i think wearing a monitor would just make me agitated and anxious whilst working out, i usually do a blood pressure and hr check once a week when i wake up and it usually stays between 42-45 HR 110-120/60-70 😁 BP
I use the garmin venu watch, looks amazing but the screen stopped working 1 week in…
Isn't it better to use a percentage of your lactate threshold heartrate?
I can't stay in my Z1 unless I fast walk. As soon as I jog or faster I go into Z2. I also live in a fairly hilly area so there's a lot of hills on my routes
When I wear my garmin to sleep the resting heart rate is much lower than when I'm awake. Which one should I use for calculating HRR?
What shorts does Sarah wear? They never seem to budge and I love the pockets!
I saw her answer on another video that she was wearing Uni Qlo, these look like the same ones.
Hey Sarah just wanted to say that the xray on the title screen suggests you have quite severe COPD - with hyperinflated lungs, possibly flattened hemidiaphragms, and quite a small heart. I would recommended cutting back on the cigarettes if you haven't already. All the best.
When I’m in 28* Celsius heat and over, my zone 2 run speed has my heart rate in the 95% zone 😢
Funny enough, I'm from tropical south east Asia and my zone 2 pace is around 6m15s. When I went to Japan to run during autumn, my zone 2 pace is 5m30s 😂😂
So after this you both had that progressive run and Andy got blasted on strava 😂😂😂
Hmm. On my Garmin venu 3, there's no option to change the zone calculation to the heart rate reserve method.
No Rick to cover off Garmin expertise? Am shocked 😉
You guys should do real time run-along videos.
I use my Garmin a lot. But I've grown increasingly frustrated with its max HR calculations. I am 38, and it would give me a MHR of about 192 (the formula would suggest 182). It would then suggest VO2 max training at 182bpm for like three minutes. Even uphill I could barely hit 170, let alone sustain it. I had to give up and turn off auto MHR detection. My legs cannot propel me any faster than I was going. I also mountain bike a lot. Even early season, my max heart rate recorded was never higher than 170. And that's with adrenaline carrying me uphill to the point I am fully winded. This makes me seriously doubt its calculations of things like LTHR.
Yes, the old 220 - age formula has been widely discredited for the majority of the population. Fortunately there are better formulae out there. Also, I personally find the wrist sensor on my Garmin forerunner to be wildly inconsistent when running; I always use the chest strap.
I've found my watch HR sometimes locks onto my cadence instead - which is typically something like 20 per minute faster - so makes trying to follow a HR zone run annoying!
I had a heart attack in HR zone4 on Monday. Currently recovering. I think I will be staying in zone 2 for a while. Obviously will be giving it a few weeks before I run again.
Get well soon
So sorry to hear this. Can be very scary. Wishing you a very speedy and very full recovery.
@@sorel7342 Thanks, I will run again
@@BoatCraig Thanks
how does it feel actually? im so curious
Your heart rate when sleeping is lower than the resting heart rate, is that correct? I sleep with my watch and the watch tells me my resting heart rate is 45 which feels too low. If I manually calculate using my pulse its more like 55. Also if I try calculating my HRR zones using 45 they don't feel accurate.
My Garmin has adjusted my max HR and shown it as 200…. Which seems a little off for a 39. I manually changed it and it’s done it again
Hi Siobhan, I’m 34, male, very fit and my max HR is 200bpm. My resting is 48-50bpm. Everyone is different, it’s crazy.
Out of interest, why is it that %HRR is preferred compared to the other zone calculations? I'll give it a go to see how I find it but interested in why it's the better option!
Because it's simple enough to calculate without having to do some form of running test (except for max HR).
I would've like to have seen them include zones based on lactate threshold. Requires an all out 20-30 minute run, but is far more accurate and anyone who's recently run an all out 10k, should have enough data already.
Either a very well timed video or Garmin are in panic mode after the blue triangle of death nonsense this week.
😂
When it comes to HR, I keep it strapped (chest 😂) Watch/Wrist HR always seems inaccurate - have got readings of 200bpm! Yet which chest strap HR rarely if ever enters the 180's even at V02 max/Anaerobic pace.
I tend not to focus too much on my heart rate and zones. I have a low resting heart rate (high 30s) and then my last half marathon i AVERAGED 199bpm (36 years old), I just have to think about exercise and my heart rate skyrockets
i'm in the same boat. conversational/nasal breathing pace puts me around 160 bpm, wayyyy higher than any of the heart rate zone calculations
dang that's gnarly, what's your max hr?
@@jsimnable Really? Let’s say your max is 200 and your resting is 60. That puts the top of Z2 at 158. Is that where you are???
Same here. The moment I start running it's 170, going up to 190, never to go back to normal, about 55, until I'm home.
I'm 56 year old so there you go with all the science.
@@shiinondogewalker2809 I've had my max reading at 209 several times, but the zones. I've just grown accustomed to my body being weird
Ive switched to heart rate monitor cuz i was tired of the watch constant inaccuracies
How long have you been using the heart rate monitor?
I’ve been using Polar Verity Sense for many years. Recommended.
Does anyone know what “triggers” Garmin to modify, say, max heart rate? I noticed my watch sometimes does this, but I don’t know why. Also, if max heart rate goes up or down, what does that mean? Thanks for helping me understand!
Would you like a YT short on that? 😁
@ yes, please!🙏🏻
@@runningchannel Yes, please! Garmin keeps pushing mine up and I am not sure why or whether that means anything or not.
8:15 i don’t like how Garmin uses your sleep hr as your resting hr
Interesting. Why don't you like that?
@ sleeping hr is not the same as resting heart rate. I like how Apple separates them. You have sleeping hr and resting hr while you’re awake
You take your resting heartrate after you wake up which is the first time you are awake to be aware that you should take it. There is no seperation. The only thing that is mostly prevented in sleep is movement (due to rem sleep) and that is -> resting. I can get my heartrate down to the exact same values once i actually rest, haven't eaten anything and haven't moved much.
@@patrickb.5863 well another thing garmin does for their resting hr that makes no sense to me is once midnight hits, if I’m awake and say my hr has only dropped to 70, it’ll give some random number like my resting hr is 52 when my hr hasn’t come close to that for the day. I’m not sure how they get those numbers
@@NickW90 Have you verified those numbers on your watch by taking manual measurements? Do you eat or sit up before you take measurements? Have you tried the breathing feature on the garmin watch and see how low your heart rate gets with the excercise? Right now i simply sit at my desk, watching videos, ate a snack just now and sit at 49. Thats not my rhr though. Even if i do basically nothing i am stressing my body with new food in the system, have visual input and typing on the keyboard while keeping my posture. Lying down, closing your eyes and taking some deep breaths is mandatory for this one. Basically imitating your sleep.
Something I really don't understand: I check my heart rate on my Garmin multiple times a day and it goes down to mid/low 40s a lot. However my RHR is always around 52-56 according to my watch. Does anyone know what that means?
I was wondering, is it normal that when I am doing zone 2 runs, that after some time, last time it was after 5 km, I could suddenly run a lot quicker and still be in zone 2? I thought maybe my Garmin was somehow broken, as running sub 6 mins per km never was zone 2 for me before...
The most uncomfortable thing in the world is sleeping with my watch on.... means my HR stats will never be as accurate as they could be... sux!
Would you consider it worthwhile getting a GPS watch for an amateur runner?
It really depends on where you live and what kind of runs you have planned. Do you use a running watch atm?
@runningchannel no I currently just use an old casio and take my phone if I really want to record my run.
I resisted getting a GPS watch until last year, subscribing to a philosophy of "less tech means more engaged", but have been so happily surprised with owning it. HR info has been super valuable, as have step counts and sleep tracking. Functionally, just knowing my run distance without mapping it out by hand after the fact has saved me cumulative hours...
Is there any way of tracking the amount of time youre spending in each zone over a period like a week on a garmin? Either in mins or %? I know the watch is tracking it but i cant find a metric that combines multiple activities.
Spend most of your runs in zone 2. And once in a while (once or twice a week) run threshold sessions.
@ithinkthereforeitalk935 that's what I want to/do do. I just want my watch to show me that breakdown per week.
I thought that we are supposed to run 80% of our time in zone 2 but you put "long run" in zone 3.
Garmin has 5 zones. The first is warm up. So really “zone 2” training is the third zone on Garmin ie the green one
@@callumoldridge9095 Thank you Rick, but you're wrong.
Isn’t Sarah wrong at 5:50-5:55. I swear Jess lapped Mo and spooked him
Yeh you're right
I've never used heart rates. Not sure how they help. I have four levels of effort, in 5k times these are 28, 24, 22 and 21 minutes. Half my runs are in the 22 minute range sometimes just under the other two ranges are 25% each. I know 50% near maximum effort is high however my 5K race times do much better with this level of effort.
My heart says… I’m terribly out of shape!
i dont really understand the zones on garmin connect , most parkruns it says i spend over 80 % in zone five , i wear a garmin forerunner 30 , does that mean there might be something wrong with my heart rate ? please and thank you
It just means you are working very hard. There can be reasons why your heart rate is particularly high but that can't be diagnosed from what you said, you would need to see a doctor
@@AnthonyBane-r6v cheers , it cld be because im overweight for my height , 5'4 and 13 stone 6 , also have high blood pressure , will keep checking it
I wouldn't rely on Garmin for medical advice! I use my Garmin as a general guideline, but I think it's fairly well accepted that Garmin watches aren't particularly accurate for HR, but give can give an indication.
@ You could try running slower and see what happens. A run-walk strategy is a great way to cover a distance and be more gentle on your body. I used to run my easy runs around 5.30 minutes per km, but when I changed to heart rate focus, that dropped to 7.30 minutes per km! It is pretty amazing how slow you have to run (or run/walk like I did) to keep the heart rate down but it pays dividends
@@SamanthaAnderson-o6o oh ok , cheers
Feeling tricked into watching an advert
If you run a max effort 10K and kept on running and stay within an hour, you will be a few beats above lactate threshold at the end (which is the threshold between zone 4 and 5).
If you run a max effort marathon and finish it and kept running all the way at a almost constant speed, the average HR will be on the threshold between zone 3 and 4.
If you can talk without any problem during running and you are not pushing or focussing at all you are in zone 1.
If you have to watch the pace and put in a little effort to stay at that pace after running for 5km, but can still talk with ease, you are in zone 2.
My experience, if you use an good online calculator for potential race times, based on a recent racetime (all out effort, constant speed, flat and good weather, etc), most people (with a 10K pb around 35 to 50 minutes, if you take longer, than remove some beats) will get:
5k = lactate threshold + around 5-10 beats average (zone 5)
10k = lactate threshold + around 3-5 beats average (zone 5)
15K = lactate threshold (zone 4-5)
21K = lactate threshold - around 1-3 beats average (zone 4)
Marathon = lactate threshold - around 5-10 beats average (zone 3-4)
I just ran a 15km at a 7:30 per mile pace (4:40 per km). I had an average heart rate at 187 using a chest strap and on my other watch. I felt fine, but it scares me that I averaged that high if a heart rate for 1 hour and 10 minutes. Is this average heart rate normal?
You’re fine Steph. If you want anxiety, have a look at some of the Tour de France athletes … some of them average 180bpm+ for hours!
@@rl6783really good point
I'm 35, is it normal that my HR is 175 ?
@@youtubepremiumaccount1369 if at rest, no, go see a doctor. If at hard effort, seems like around the heart rate most people your age would hit at that effort level. If while running at medium effort, not normal in the statistical sense of the word, but likely nothing to worry about, just means your heart rate is a bit higher than that of the average person.
"... and I've got their pro strap on..." Rephrase that, please 🤣
Co-host did well there
If you add Andy's age to Sarah's age, you get my age (give or take a year or two), and if you add their marathon times together, you also get my marathon time, so I guess I'm doing ok! Old runner's maths ...
If Zone 5 is up to 100% of HRR, what do you call it when you're running up to your actual max heart rate?
100% HRR is your max heart rate, maybe you're thinking of LTHR?
@@shiinondogewalker2809 I thought they said the HRR is your maximum heart rate minus your resting heart rate and you take a percent of that. But I rewatched the video and saw that they add back in the resting heart rate. I missed that the first time.
My HRR is 173-53=140, so zone 5 is a percent of that plus the resting heart rate. I missed that last bit about adding back in the resting heart rate.
Turns out Andy is still a Millennials :D
At least with Garmin, if you are running without a chest strap, you can also guess your current HR, which is probably more accurate compared to the watch.
Maybe not too wise to suggest people run at max speed during three full minutes when they don’t even know what their max HR is 😅
1st
This was good. However heart rate zones don't impress me. Defining clear zones where you move from one zone to another if your heart rate changes by 1 BPM isn't scientific. But the general idea is good.
It’s not meant to be so granular like 144 okay zone 2, then 145 okay zone 3 all those zone 2 characteristics don’t mean anything now.
The real world is never this discrete. It’s a spectrum. You can’t draw a line in the sand.
All zones are a range, that's all you need to know.
Do you measure any other running metrics?
Guys, just learn how to use and understande effort. You won't need any fancy heart rate monitors.
But, but where would they put product placement 😂
There is a difference between what you need and what you can find helpful. You don't need shoes to run but I bet you wear them.
Effort works and is good to train and learn, same as anything else, but some days my heart rate is way higher for the same effort which is a different training stimulus and not intended.
Not everyone understands effort, some people are very number based and need tangible things to understand said effort. Sometimes it takes these metrics to learn to understand effort, especially for beginners. Just another point of view.
I ran in snow. It took a lot more effort in the legs, but my heart rate was still low. I wouldn't have known that without my watch.
Good advertisement for the people who make electric shock collars for dogs.
Waffle waffle waffle script
I was with you all the way until "Hi"
??
@@runningchannel I think it’s their “cute” way of saying they don’t agree with anything you said. But they don’t seem to want to explain why.