EVERYTHING Runners SHOULD Know About Heart Rate (But Don't)

In this video, we delve deep into heart rate training and answer the most commonly asked questions about running heart rate.
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[@Nicksonian]

Compare doing a fast walk at the same pace as a slow jog. I find that despite going at the same pace, the jog produces a heart rate easily ten beats a minute faster than walking.

[@taylorplante99]

Sorry, but HR zones overview was all over the place. I've never heard Z3 referred to as tempo/threshold, that is Z4, and it can be maintained for up to 1hr. "Steady" efforts are usually run in Z3, slightly harder than an "easy" run, but you're still buffering most of the lactate being produced. The bulk of a marathon race will be in Z3 for most runners. The reason endurance runners shouldn't spend as much time in Z3 as Z2 is that there is more mechanical stress, and it will take longer for the cardiorespiratory system to recover. I recommend content from Dr. Stephen Seiler to develop an understanding of the physiological underpinnings of HR zones, and more about how they should be utilized for endurance athletics.

[@johannesb6725]

Indeed, the definition of zones in this video was very different to what is mentioned elsewhere. Threshold can be maintained to up to 60 minutes, and VO2Max is not 1-3 Minutes but rather 3-12 minutes, depending on the theory. Zone 5 is sprinting (anaerobic zone) and completely missing in this video. The other topics were covered very well.

[@adammarcusxi]

I ran a half marathon and based on my Garmin and Whoop data, I was in Zone 4 for about 1hr 50min. I was able to talk to a couple people during the event and didn’t feel out of breath or anything. Average HR was about 160 between my watch and whoop strap. I don’t understand this stuff. I feel like I’d have to run at 11min/mi to stay in Z2…

[@taylorplante99]

@@adammarcusxi the zone estimates on your Garmin/Whoop may not be accurate. These are all heuristics for the concentration of lactate in your blood--determining accurate zones based on your physiology will require a lab test. If you were at your true lactate threshold (the point at which your body begins to produce significantly more lactate than it can buffer), you would not be able to sustain it for 1hr and 50min. This threshold should be somewhere in your Z4 (perhaps the middle or higher end), but just being in Z4 does not mean you are at your lactate threshold. As for Z2, that is a very low intensity range that should make up a considerable percentage of your training, but you'll probably spend very little time in Z2 during a race unless it's an ultramarathon. There is nothing wrong with running an 11min mile if that's where your Z2 is, you will still make adaptations that improve your endurance by spending time training at that intensity. With consistent practice, you will get faster in Z2.

[@flowerfaeri]

@@adammarcusxi HR zones are different for each individual as stated at the beginning of this video. The arbitrary zones assigned by formulas and preset on devices are often highly inaccurate. I share your frustrations with HR training and prefer to run by perceived effort (eg - keep it conversational on long runs). However, if there is somewhere you can get a personalized V02 Max and lactate threshold assessment done, then I would go ahead with heart rate zone training based on the results. My maximum heart rate is much higher for the average person my age, and my resting heart rate is much lower.

[@99cya]

if your aerobic capacity is not that high and you need to run extremely slow (or even only fast walking) to stay in zone 2 i would recommend start cycling and/or swimming. its much easier with those sports to control your heart rate in zone 2. since i started doing those my aerobic capacity clearly improved. in the case of cycling its obvious. i can do a. 3-4 hours bike session with an average HR in zone 2 without an issue. the body clearly benefits from that longer tranining session.

[@Nicksonian]

Puzzling which metric to use. If Zone 2 is theoretically 60 to 70 percent max, then my theoretical Zone 2 max at age 66, is 108. That limits me to a fast walk. But if I use the conversational pace metric instead, I can comfortably hit 130 which puts me at over 80 percent. I run by myself so testing my ability to talk requires me to talk out loud to no one. A little weird, but I’ve tried it.

[@Kelly_Ben]

I'm about ready to chuck HR and use RPE.... after months of consistent training, I can only run for 2 minutes, slowwly, before leaving zone 2, so I've been doing run/ walk intervals while I focus on zone 2.. But I can run and chat for HOURS at an easy RPE, which is about 10 beats higher. So frustrating.

[@Nicksonian]

@@Kelly_Ben Glad I’m not the only one. I hate forcing myself to go slower and slower.

[@taylorplante99]

@@Kelly_Ben Z2 started out this way for me, but after a few months of consistent base training in Z2, my pace increased significantly for the same effort. I highly recommend sticking to it. Your body will adapt, get better at using fat as fuel, and you'll be more recovered for harder sessions.

[@johndorian6294]

My use of percent of max only became useful in training when I adopted the Heart Rate Reserve method of calculation. Only after subtracting my resting heart rate from my max, and finding the percentage above the 54 bpm floor, could I reliably tie my perceived effort to the percentage of these zoned. Second point - the max formula of "220-" (the Fox formula) is conservative on the low side ; hence good for novice runners. Better is the Tanaka of 208-70%xAge; for Nicksonian you would anticipate around 162 bpm. And you have to know these formulas are shown to have error of +/- 10 bpm! So they are only a guide and your body performance will vary. I can measure a maxHR of 12 bpm higher than the Tanaka formula when I push my intervals.

[@Nicksonian]

​@@johndorian6294 That's very interesting and informative. I appreciate you.

[@metalsadman]

These are the answers I was looking for. Thanks a lot.

[@yuriilukkumbure7416]

This is why I ditched all my other heart rate devices and now only use a Polar. Location and other metrics are not my focus, purely my heart rate. Polar are a dedicated heart rate monitor manufacturer whereas Garmin etc are in the business of producing GPS location sensors.

[@perro0076]

Same here. I use Polar Beats on my phone and a chest strap. You're right about the latest gadgets. Just too muuuuuch.

[@Nicksonian]

I use a Polar chest strap with a Garmin watch. It’s difficult to compare just the watch with the chest strap, but I have the sense that the Polar delivers a slightly higher rate. The exception is doing resistance training. When I’m putting more load on my arms, the watch gives a much higher rate than the strap.

[@PZJBimha]

I learned a lot from this sharing. Thank you so much.

[@jmatarazzo18]

I find my Garmin watch HR terribly inaccurate. I depend on a chest strap connected to my watch for more accurate measurement.

[@perro0076]

My poison is sprint tri, but i train to compete, not to "take part". At the moment i am concentrating on the bike section as i need to achieve at least 40km/hr to do my 20km in half an hour. One of the approaches I use is that 'peg your speed'. On a Tacx smart trainer i train the full half an hour at a given speed. During my last 5 minutes i want my heart to remain below the anaerobic zone. When it does, only THEN i crank up the gear/speed .... i start first for only 1 minute duration on minute 24 and minute 29. The heart will go into the red. I repeat the session until my heart stays in the orange. When it does, i add higher effort for 1 minute on minute 14 and minute 19, and so on. Like a square wave. When you get to minute 4, and the heart stays on orange ..... then do that higher effort for 2 minutes starting on minute 24 and 29, keeping the earlier 1 minute squares .... until you stay in orange at your new speed the whole distance/time. Training on a treadmill is exactly the same. I also find that HIIT sessions help enormously at pushing back that orange/red threshold. Followed by a full rest day. In my case i sprint on the bike and run at full blast until my lungs explode and my heart pops out of my mouth. I can only do 5 of each twice a week, but over time those sprits get longer and longer. Don't try harder as at this level you will be on the edge of what your body can do, but you're pushing for more. If you push too much beyond this edge, you'll start picking up illnesses every 2 minutes .... and consistency goes out the window. Stay well away ftom alcohol and pure sugars.

[@johnrobinson4445]

Great topic! 28.

[@99cya]

who spotted the little duck?

[@MichaelBravine1]

A light sweat?! You’re kidding right?!

[@jt.8144]

Brad, you should go for a run yourself mate. Practice what you Preach mate.

[@smarterniche]

Thank you, I appreciate your kind words! 🙏

[@Kelly_Ben]

Yes, because 1 run will turn you into Goggins, we all know this. 🫣 Dude, if his advice is sound, what do you care? Stop being a "mean girl" and run your own run.