![]() ![]() The most important aspect of heart rate zone training is to maintain a safe heart rate during your run. READ MORE: Marathoner Shares Four Runs She Uses for Training In Zone 5 you probably won’t be able to speak. This is the zone you want to be in to finish your race or for shorter speed work like 200 and 400-meter sprints. In Zone 5 you’ll hit your max heart rate and your VO2 max–the maximum amount of oxygen your body can utilize during exercise. You won’t be able to speak in sentences at this pace. This should be your racing pace for a 5k, as well as speed intervals and fartleks. You can still speak in complete sentences but holding a conversation might be difficult. It’s best for tempo runs, hills, and threshold training. This is a moderate pace, and your breathing is coming faster but still steady. You can hold a conversation if you run with a partner or in a group. This is the zone you want to maintain for your weekly long run. Your effort in Zone 1 will be very light, warm-ups or cool-downs as well as recovery runs. Once you know your max heart rate, you can establish your heart rate training zones and start planning your runs based on the average heart rate you want to reach. Using the latter method, a 35-year-old’s max heart rate is 185 bpm. You can calculate it using a formula such as the Tanaka or Gulati, or more simply subtract your age from 220. ![]() The first step in using heart rate zone training for running is to figure out your max heart rate. For example: a 35-year-old’s moderate HR would be between 129-148 bpm. Your running heart rate zones are based on a percentage of your max heart rate. Running Heart Rate Zones are Based on Your Max Heart Rate Training at pace in these conditions could elevate your heart rate into a dangerous zone. Your typical Zone 2 pace may put your heart rate into Zone 3 or 4. Recovery: You’ll know how to pace your easy runs so you can recover more efficiently and be ready for your next hard run or race.įlexibility: Your resting heart rate can be 20% higher in hot weather, humidity, and at high altitude. The benefits of heart rate training include: The goal of heart rate training is to push your aerobic system without overexerting yourself, reducing the risk of overtraining, fatigue, and injuries. Heart rate training uses your heart beats per minute (bpm) as a guide to hitting running intensities instead of training at a specific pace. You may want to do a tempo run at a 9 minute mile and an easy run at 10:45.īut, these goals don’t take into consideration poor recovery days, hot or humid weather, and other variables like heart rate training does.īoth types of training can be used in conjunction to create a comprehensive run training plan that takes your body into consideration. Pace training is tailored to a goal pace, so for example your plan may be to run a 9-minute mile to prepare to run a 5k race in 27 minutes. Monitoring your heart rate during running can help you maintain your intensity while keeping it in a safe zone.īelow we’ll get into the benefits of heart rate run training, measuring your ideal heart rate, safe heart rate limits, and monitoring your heart rate while running with WHOOP.īoth heart rate training and pace training have their benefits for preparing for a race. That makes it a good measure of how much you are pushing yourself during exercise to reach your fitness goals. Your heart rate increases during any physical activity, including running.
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