Running To Heart Rate Made Easy

[@gtn]

Do you run on heart rate? Or do you go on pace and distance? 💓📊

[@jonathanfretfire]

I always aim for my HR in training and adjust my pace (and distance for that matter) accordingly, since sometimes my Zone 2 lies at around a 6:20min/km pace and on some other days, when I dont feel quite as comfortable, it lowers my pace by quite a bit with the same HR (e.g. 6:50min/km pace). And since ive started to use my HR in training I also felt a great improvement in my running (and biking) abiltiys as I can sustain a higher pace, for way longer now. Also if I just used a pace for reference, then my training intesity wouldnt really scale properly with my improvement in fitness, whereas if I use my HR Zones for training, I just go a little bit faster over time (but in the same Zones as before). Note: I have a garmin watch and for me the standard MaxHR% zone-calculation didnt work quite the way I wanted and e.g my Zone 2 was at around 144BPM, although through some other formulas and my own experience, it lies at around 165BPM for me. I recently got a HR-Chest-Strap and I use the LTHR% for calculation, as I have a HR-Max of around 206BPM and therefore only using MaxHR% is not quite as accurate. Ive trained with these Zones ever since and it works a charm for me.

[@Etersarte]

For everything apart from intervalls i run off HR. Especially now during winter when The roads become muddy, uneven and covered in snow it really feela like a more relevant measurment

[@bikeanddogtripsvirtualcycling]

I remember telling the doctor before putting me under for an op (cycle crash) that my HR goes down to the mid 30s when resting , so I'm not so dying.

[@sandymenzies5863]

Great insight guys. I recently switched from Garmin to Suunto and my HR is now in Zone5 now for most of my runs when it use to be Zone 3. Im 49 with a HR of over 200bpm when running according to my new race s watch 😅. My old forerunner approx 160bpm! Might need to adjust and invest in a chest monitor. 🤔

[@gethind-j2390]

At long last, a video on heart rate that hasn't mentioned age calculations, even to say they're nonsense, THANK YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@ericsleeth]

I’ve sworn off looking at heart rate data this year. It’s become a mental limiter that I found limiting myself. Still recording and my coach reviews, but in the moment I hide it.

[@ulfeliasson5413]

I did 90 % of all my 5-10km runs in zone 4 with the last 1km in zone 5. Do I regret it. Yes. Every day.

[@usr-bin-gcc]

Estimated HR zone can be a long way out - I have run three half-marathons that were all in zone 4 throughout according to my watch, which shouldn't be possible (my lactate threshold must be relatively high), but as a beginner (even though I am in my mid-fifties), I still find them useful for making sure my easy runs are genuinely easy and hard runs are genuinely hard.

[@tuliomacedo4890]

It is important to remember that the lactate threshold zone differs in running, cycling, and swimming. Additionally, HR varies significantly with temperature and relative humidity.

[@seahog32]

An optical sensor is reading pulsations in your skin arterioles and capillaries, not arteries. The placement on your limb or body does not matter. The advantage of the upper arm is purely in lesser excursions and use of elastic bands and, possibly, rounder and softer tissue that allows for better contact.

[@alanpercival2163]

Interesting with the Z5 and VMO2, as mine would not correlate on the way they calculated HR zones.

[@bluesparrow-hx5qf]

I'm really getting sick with all those different zones percentages. This video just added a new one. And a real LTHR test does not help, because even if I know my LTHR exactly, I also need percentages to get zones and hell, those are different everywhere :( So my zones2 runs are somewhere where all the different zones overlap, I think this will work

[@EstebanAbada]

If I have an implantable cardioverter defibrillator (ICD) or pacemaker, can heart rate monitors (such as chest straps or arm straps) cause interference or provide inaccurate readings?

[@grantrussum9560]

not a doctor here, but the heart rate strap- (chest strap) reads the microvoltages produced by your cardiac muscle to then send via Bluetooth (most commonly) to your device of choice. It should be safe, but if you are very concerned, I suggest talking with your doctor.

[@jaredlash5002]

Also not a doctor, but an optical sensor, such as the one they suggested to wear on the upper arm, only uses light (thus optical). It should not interfere with any electrical signals for those devices. As the other commenter said, though, talk to your doctor if you're concerned.

[@Faustian10]

Can't find the video on HRv that was mentioned. Any help?

[@jesseshaver2262]

If you’re unfit, zone 2 feels like a joke. Because your zone 2 will be at an extremely low hr. The fitter you are, the more difficult zone 2 will be

[@kotilan8ropos]

What's the logic behind this? I would expect the opposite

[@mattthompson8657]

​@kotilan8ropos if you're fit then your 'zone 2' would be a fairly quick run. If you're just starting out then your zone 2 could be as slow as a brisk walk

[@jcgales2254]

No not necessarily, the heart rate zones could be exactly the same, the big difference is the person who is fit will be moving much faster than the person who is unfit at the same heart rate.

[@jesseshaver2262]

@@kotilan8ropos when I did an aerobic threshold test in a lab, it was 113bpm. Like a brisk walk. I could still nose breath at 140bpm, but my lactate was high. It’s just a symptome of people aerobically deficient…. Zone 2 feels “too easy”

[@jesseshaver2262]

@ both are true. Zone 2 increases as your body adapts to recycle lactate, and you will also be faster at the same heart rate. There is no contradiction there. Your old zone 2 hr could become your new zone 1 hr