Heart Rate Zones Explained | Do They Even Matter?

[@gtn]

Do you use heart rate zones? Or do you feel there is a better technique to train? 🏃‍♂

[@seascape]

Any suggestions on how to use heart rate zones for people with atrial fibrillation? All my workouts are in zones 4 or 5, no matter how slow or easy I go. Maybe just stick with perceived exertion?

[@gtn]

Please do take it easy! we would advise seeking professional help if you are ever worried about what level of exercise you should be doing

[@codemonkeyalpha9057]

I train by heart rate as a relative guide to track progress and intensity, but zones seem a massive generalization, something that is held up by the wide variety of calculations there are out there that all seem to produce different values, they can't all be right. The idea that a couch potato and an elite athlete are so easily categorized by the same tool feels ludicrous. Or someone with a RHR of 40 vs a RHR of 100, or an 18 year old vs someone who is 90. I also don't think it stands up even for an individual over time. For example, 'Zone 2' trainings purpose is more about efficiencies and recovery, training load/stress, and training balance. This will change as you get fitter where you can sustain a higher heart rate, higher intensity, and induce less recovery, and do it more often. At the same time your MHR and LTHR might not change much depending on what you are focusing on, so neither do your zones. It just seems too blunt a tool to be anything more than a very vague finger in the air, and I suspect for most people eventually they end up with sub-optimal adaptation by sticking to them too slavishly. There are too many generalizations in sport and nutrition, while people are a complete spectrum. I think this oversimplification is pushed by sales orientated fitness 'gurus' who want to sell low grade advice to masses without the hassle of actually doing too much work. It's fine I guess, but it needs to come with a big warning label that it might vastly be out if you don't happen to fall in the middle of the bell curve. At the end of the day if you want real results you need to continually track everything and find how your specific physiology reacts to training stimulus and nutrition.

[@carlbyronrodgers]

I use heart rate zones with in all 3 sports and try to combine it with Kigai or flow or using RPE.Variables like sleep nutrition and type of course in running and cycling and lane traffic in swimming all effect one’s ability to maintain a session in the right zone.Indoor is easier to maintain the zones.

[@xander0901]

I really appreciate the advice in this video because it provides the nuanced approach that should be more widely shared. Heart rate zones exist to support your training, but you should not let your training be limited by heart rate zones in all circumstances. I've experienced both the benefits and drawbacks of training strictly to heart rate zones, so now I actively think about the purpose of my sessions before thinking about heart rate zones. In general, I like using perceived effort along with HR zones because it gives you a greater picture about how your session went physically and mentally. If the session felt harder than the HR data suggests, it may be a sign of carrying additional mental/physical fatigue that you may not have been aware of.

[@chuckmccracken4136]

I recently started using HR Zones, especially Zone 2. Regardless of the athletic benefit, I have improved my bloodwork, which will keep me off statins!

[@gtn]

That's great news! Glad you've found a technique that works well for you 😊🙌 Have you noticed any other benefits?

[@chuckmccracken4136]

@@gtn Yes, my LTHR is now 90% of my maximum, and I can go much harder before I get burning from the lactate in my muscles as the new and larger mitochondria and increased capillaries are clearing it faster. Also, I seem to recover from my efforts in hours rather than days.

[@MattWarrenAust]

I have recently started using heart rate zones in training. For years I just set different levels of effort over specific time periods depending on the workout. Now I realise that I was working a zone or two above what I thought I was so I have been able to bring the intensity down a bit and work for longer. I'm loving having the real time data.

[@Kieran0]

I generally find Z2 training mind numbingly boring - It's so difficult to stay committed to going so slow, especially in the colder weather.

[@daveg7894]

Exactly, you need ALOT of discipline to stay in z2. When I do my slow easy days onbthe treadmill, I almost always up the speed towards the end because I get so impatient at watching the miles crawl upwards so slowly..

[@gtn]

It's not easy, have you tried doing it inside? Maybe zone out with some music... maybe even a few GTN videos 😉

[@chuckmccracken4136]

I listen to music or talk to a friend to pass the time.

[@jimmcewen8994]

Podcasts are really good for this!

[@marcuswills6569]

Although 80/20 HR zones are slightly higher than the traditional zones making Z2 more enjoybale

[@kosanketocu5831]

I've been running with a heart rate control for 6 months. I use a heart rate monitor on my chest. I'm 62. I'm running an ultramarathon. I haven't figured out the benefit yet. But I believe it will help. Because I need it. I'm a person with a very high heart rate. Thank you for your video.

[@gtn]

Wow that's amazing! Good luck with the Ultra 🙌 What's the name of the event you are entering?

[@mvschooten]

Great and how about explaining what/how zones train the types of muscle-fibers and how they help with the type of races you train for? Zone 1/2 more Slow-twitch fibers that are capable to burn lactate as fuel besides fat and glucose. Zone 4/5 more fast-twitch fibers that only work on glucose and produce lactate. Slow-twitch fibers form the base on which the fast-twitch fibers can do their work. The bigger the base the harder your muscles can perform.

[@steveforde7475]

Absolutely, although the idea of the "Lactate Shuttle" has been around for quite a while, so many people haven't grasped the value of being able to recycle potential waste calories in the form of Lactate into valuable fuel via a big aerobic base.

[@melb2596]

I use it mainly while battling with post covid fatigue. Even a year after the infection my body can hardly recover from hard efforts, so I usually stay in the lower zones. It was super hard in the beginning as I was sooooo slow but I am slowly but surely seeing improvements in my "speed" :)

[@markdyer2155]

I'm doing something similar. Ran a bit 5-10 years ago now am 62, 6 feet tall and about 25kg overweight. Had Covid and Pneumonia last summer. Been training 80% in zone 2 since September and have reached the dizzy heights of run:walk being 60%:40%. Benefits took several weeks to come through but resting heart rate now down to 57, Max HR is very high. Doing 35Km per week.

[@shortbyme-b1l]

Always z2 on long training days mix a bit with intervals any other day plus a few hard push z4/5 very short and you should do fine.

[@JMHertford09]

I'm racing in my 4th 70.3 this year (Holkham in Norfolk). I've never trained to HR before but my partner did for her first full Ironman and she performed really well. I have signed up for 2x months of free Tridot training and I'm using HR to guide all of my training during this time. I'm surprised how difficult it is to stay in Z2 for most of the sessions so I am interested in seeing how I respond to harder sessions later in the year (my race is in July). Running at Z2 is particularly difficult - I end up walking quickly every 5mins or so to get the HR back down!

[@marcuswills6569]

I use CSS for swimming, Power for Bike and HR for Run, all using 80/20 zones. I have tried using power and Pace for running, but where I live is typically too hilly whereas HR I can regulate on the hills, especially the fitter you get.

[@robohippy]

Hmm, I am so old school...... Most of this didn't exist in my younger years. This brings to mind the aerobic/anaerobic exercise levels, which I think also applies to heart rate zones, and wondering if they are similar and/or the same things? Of course, they are highly variable depending on the people....

[@triroo107]

Yes, HR is a great way to keep yourself in check. Been using the FORM goggles w/ HR.. I have a target swim a time for my IM, sub 60, finding the sweet spot with my effort during my long swims is my goal! I stick to the effort level prescribed by the AI for the W/O… and have had amazing results… being smooth and relaxed has increase my enjoyment and confidence. The Bike & Run, power and HR is a normal tool… Great Video.. nice PR Heather 👍💪🙏🥂

[@bhatch]

Frustration around trying to figure out which of the numerous methods to use to determine heart rate zones and how to get a correct LTHR estimate to base them on is why I changed my primary sport from running to cycling, where power zones are much more straightforward. I've experimented with running power zones (Garmin and Stryd) but find them unsatisfactory

[@ADuckOnQuack97]

I think it definitely has its benefits, but important that one’s zones doesn’t mean they’re anymore fit than you. Did my fastest 70.3 off of RPE. Had I followed zones, would’ve been tremendously slower. Definitely beneficial in training to make sure you’re not over doing it every workout

[@gtn]

Did you use zone to train before the 70.3? 👀

[@ADuckOnQuack97]

@@gtn on long runs 15km+ mainly because my race was in September, and we can sweltering humidity where I live in the summer months. Apart from that, it was mainly RPE when running, and holding 210-220w on the bike. Disregarding HR. Definitely not the most efficient way to train. And I definitely felt the negative effects on certain days but it worked for me.

[@ADuckOnQuack97]

@@gtn in a sense I suppose I was doing “zone training” but I wasn’t looking or interpreting the data. Purely just on feel.

[@VictorElGreco]

Longer term (say, across the duration of an entire season), HR zones may be helpful in building the classic pyramid of foundation-to-peak, a correlation of *volume* and *intensity* as a goal. 😌

[@davidduncan1362]

I would like to try something: both of my easy zones used almost every day, extensive zone 2 on Monday and Thursday, zone 3 endurance on Tuesday and Friday, zone 4 intervals on Wednesday, and zone 5 on Saturday as well as strength training, included. My goal is to become a sub 10 minute double miler (12 miles per hour for 10 minutes) and I am maxing at only 10.8 miles per hour for a zone 5 exercise, which is far from my sub 10 minute double mile goal. Do you have any better ideas on how I can train to be a sub 10 minute double miler?

[@notmyrealname6272]

My HR zones based on max HR are wildly different from the zones based on lactate threshold HR. On my watch you can choose which one you base your training on. Since I’ve changed to basing it on LTHR my zone 2 is a full 10bpm higher and I have to say all the zones ‘feel’ much more accurate. The other way just felt far too low. I do my bike sessions Tuesday long threshold blocks, Friday lots of short Vo2max efforts and every other day zone 2 with one day where I can do what I want. Running is very much rehab at the mo so all easy paced and swimming I find really hard to get my HR up at all. 🤷🏻‍♀️

[@larrylem3582]

Gee, everything I've been reading bases zones on max HR. I imagine zones based on lactate threshold are better. But each LTHR zone is extremely narrow and difficult to stay within.

[@chuckmccracken4136]

The bike range is wider, but it is difficult on anything but a flat course.

[@HolisticHealthEducation]

Staying strictly in the zone for the particular training.

[@staytight01]

Personally I think training in HR zones for beginners is a great way to figure out your over all capabilities and build up from them. While I am "new" to the triathlon world, I'm not new to high intensity training of varying types. In some of the training I did years ago we worked on remaining in a heart rate zone(s), this helps the "mind" when put into a high stress environment because you can get a feel of your heart rate shooting through the roof so you can control it to an extent. When faced with stressful situations the HR spikes, humans can turn into a sloppy mess mentally when this happens and knowing from your HR "feeling" you can calm yourself and make better decision under pressure. However, this year I did a few zone trainings with my training buddy and he is very much into the HRZ training. I see some benefits because I responded to him in jest that "I like to go fast and break stuff". lol This isn't a good training approach when you get deep into a HIM plan.....so therefor, I'm taking some tips from him and videos like this to stay healthy so I can compete race after race and not show up half broken this year. :)

[@logiconabstractions6596]

For hard interval training, I like to use HR somewhat retrospectively. I look back at the laps in strava, and check how it has ramped up in an interval, what the rest HR was during recovery as training progressed, if the max HR at each interval has changed etc.... Then I can correlate to how the training felt, and get an idea if I went too hard too eary, if perhaps I had a bit of leeway and could have pushed more, if slightly longer recovery might ahve been better, etc. For jog/slower stuff, I mostly go by feel, I know what my aerobic pace feels like. But I stlll look at it. I've been able to spot twice that I was going to be sick this way - my aerobic pace HR under normal circumstances was just too high. I noticed that, didn't know (why thought I was perhaps tired from training or bad sleep or something). Then sure enough, within 24 hours fever & congestion.

[@winklertribe5268]

I usually rely on RPE, but I’m going to give HRZ training a try! Thanks!

[@gtn]

Let us know how it goes!

[@CSWells-uq4jx]

Question: I did a guided threshold test with my Garmin fenix 7x. I was anticipating it being really hard. But I actually found it pretty easy. Like a 6/10 effort over all. I feel like I did something wrong or the test wasn’t very good. Any suggestions?

[@jonathanzappala]

You ought to be reaching 5k pace at the end of the test. Though it is not really a hard workout, at least I find because it’s so short and your only spending about 6 minutes at a hard pace overall. It’s easy to repeat it though and see if you get the same result.

[@Abdusan]

What watch would you recommend for a beginner triathlete?

[@clairefortier9738]

I found trying to run Z2 by heart rate really difficult because my heart rate would shoot up so fast! Like to my peak ❤ rate. I would say my fitness level is average but I am new to running & still on the heavier side. I don’t feel like I’m overexerting myself. Very interesting how each discipline will have different ❤rate zones. I never thought about that

[@yappydabbad9323]

Are you hydrating enough?

[@guppyspop]

I listen to my body , i start my runs easy for the first mile then start to pick it up and when my HR gets too high (harder breathing) i slow down for a 30sec - 1min and then pick up the pace again.

[@cjude0444]

Great stuff!

[@deans6571]

I’ve been running for 3 years (6K a week. Each run is about 37 minutes) and since the Apple Watch introduced Zones, my HR has always been in Zone 5!

[@tariqphoto]

im the same. Im thinking maybe apple watch is not all that accurate as my entire run is in zone 5 and that shouldn't be possible!

[@alfredongos]

2:30 Hehehe... at what Training Zone was this video recorded???...

[@nikhilerigila8175]

Is Lactate Threshold Zones better than Max HR Zones? To sum it up Zone 1 Less than 85% of LTHR vs Zone 1 51 to 60% of MHR Zone 2 85% to 89% of LTHR vs Zone 2 61 to 70% of MHR Zone 3 90% to 94% of LTHR vs Zone 3 71 to 80% of MHR Zone 4 95% to 99% of LTHR vs Zone 4 81 to 90% of MHR Zone 5 100% and above % of LTHR vs Zone 5 91-100% of MHR My watch says I have a Max HR of 198 and Threshold HR of 179 Which means Z2 of the Lactate Threshold Zone is 152-159 vs Z2 of Max HR Zone is 120-139 Which is a lot of difference, which zone do I follow?

[@vinniieee]

Question: There are several ways to calculate HR zones and my watch has the option of calculating them based on my Lactate Threshold or based on my max heartrate. There is a huge difference between the two, especially in my zone 2. Based on max HR this gives me 117-136 and based on LT it gives me 149-157. Last 2 years I have been trying to run my easy runs somewhat (I have not been very strict) within zone 2 from max HR (max 136), but could I run those a bit faster as long as I stay within zone 2 from LT (max 157)? What are other people basing their HR zones on?

[@mrjoshuagordon]

Lactate threshold zones are preferable

[@RedzRojas]

I've only started running a couple of months ago. Using pace as my guide during my runs. Now I want to train in zone 2. But my zone 2 is just walking... will this improve over time, meaning, i can actually start running? Thanks...

[@HereForTheMusic-h5o]

My heart rate goes from 55 resting to 202 when sprinting. I've been trying to train at 150BPM but I trend higher to around 160-170, I don't think my watch is +100% accurate at determining my heart rate zones. Also, sometimes it's hard to not sprint up or down a hill for a quick rush!!

[@tadejdanev5030]

202 way too much....calculate 220-age......

[@jonathanzappala]

No it’s not 220-age means nothing. If you want to know your max do a hill workout, and after your into it go for a max rep. It can very well be 202. Mine is still 201 at age 33. It was 219 at age 19. Heart rate varies.

[@philipcollier_]

220 minus your age is a rough guide and not always relevant at a individual level. Doing regular HRmax testing for each sport gives you a more personalised measure upon which to base your zones. It is entirely possible to reach 202 in running, even for older athletes

[@tadejdanev5030]

@@philipcollier_ even if i do sprint intervals i barerly go over 171-172, and i'm 48 in march :P

[@philipcollier_]

@@tadejdanev5030 The point is that HRmax differs for everyone. 220 - age is rule of thumb. I'm over 50 and my HRmax is closer to 190 for running. There's no harm in using 220 - age but realise that it is possible to have a higher HRmax than the formula says. If I follow the 220 - age rule I would always be in Zone 4 even though my PRE is Zone 2 or 3. Hence for me to use HR based zone training I needed to test my actual HRmax or else it would not work

[@eia006]

Not sure if my watch is accurate but its telling me im at zone 4 but i dont feel like im giving a lot of effort into my run and i can keep a conversation

[@ava60872]

same here!

[@kerrynball2734]

Zone 2 = Sanding back drywall , and at the end of it your house is renovated.

[@RyanSmith-hf7gc]

Most of my runs are zone 3, and I'm ok with that

[@letsgoletsgoletsgoletsgoletsgo]

GTN , GMBN, GCN.GEBN are all these part of the same company ?

[@timvanmonero2720]

Zone2 all day, until the drift comes into play :)

[@gtn]

Do you get bored running at zone 2? It can be very hard not to push yourself 😬

[@timvanmonero2720]

@@gtn nope, i'm happy there. i recently ran 21.1 in zone 2 for christmas. (okay, last 5 i put effort into). i think it's very beneficial, at least that's what coach tells me and how i feel. if it's up to me, i'll smash vo2max all day, but yeah, that only gets me this far 🙈🙈

[@murshizimahadzir8459]

Great info

[@gtn]

Will you know be using Zones for training?

[@murshizimahadzir8459]

@@gtn i guess

[@stefjanssen56]

Just enjoy

[@wilfdarr]

RPE all day long.

[@Thatmanz2212]

Get out of my head I was looking this up last night

[@vozzen]

I have been doing lots of Z2, have not seen big improvements. Don’t really believe the Norwegian hype, I think Skipper’s training regime is superior

[@gtn]

Have you now given up on zone 2? 👀

[@vozzen]

No, but I will not be as restrictive with my zones. Throw in some ftp efforts and get that TSS sky-high (but avoid injuries and overtraining)

[@debrascott8775]

It would be of more value if every person was the same or there was a truely reliable way to determine your own beyond sort-of-educated guesswork.

[@mrdebug6581]

pls don't wear sunglasses in the clips....that's not good 😬