HOW TO DETERMINE YOUR MAX HEART RATE: WORKOUT TESTS! Training Talk Tuesday with Coach Sage Canaday

[@kurphyc.danish5669]

Hi sage. Do scorpions have the capacity to distinguish between an affectionate human touch and perceived threatening behaviour? If so, can they reciprocate this affection in a way we can interpret? Thanks!

[@Villiam323]

Hello Sage, can you talk about heat and humidity training in your next training talk? Like about the advantages and the disadvantages of it and maybe compare it to high altitude training.

[@evophage]

A question related to this week's topic: HR zones when we can't get them defined in a lab. Garmin (and lots of others) use intervals of 10% HR Max, so Zone 1 is 50-60%, Zone 2 is 60-70% etc though to Zone 5 at 90-100% of HR Max. How accurate/useful are those intervals? And how beneficial are HR zones for training (especially the oft-repeated rules of not running easy miles above Zone 2, and avoiding the Zone 3 'Grey Zone').

[@Nonixification]

In most cases it should be fine as long as the person use hr straps. As the athlete develops it can be fine tuned, its really depending on lots of factors for example lactic acid threshold etc. eg: Some people can run HM at 80% hrmax some ppl cannot.

[@TheVikingquest]

Sort off useful. Strava has a completly different system where zon 2 really is garmins zone 2 and 3 combined. Alot of content online is actually strava based whereby a easy run can be 80%! Way too high effort for base training! Zone 2 garmin is jogging, recovery runs. It is below maffetone puls, which in itself (180- ypur age) can be difficult to run. If u run in garmin lower zone 3 u r running low aerobic - if higher high aerobic. Try to make your recovery runs in zone 2 - for me that is close too walking pace - but even garmin logs that as recovery. All zone 3 running is muscular endurance, condition building; garmin calls this base building. I really try to run zone 2 to low zone 3 when base building - i dont race other than for my own fun. Sometimes i run tempo and vo2 max runs, but believe me its better to build mileage in lower zone 3 combined with recovery runs zone 2. U will burn more fat in zone 2 too - and u will less fatiqued, energized than constantly running above u aerobic threshold. Forget about pace though - its mentally hard to run in zone 2 - i have to walk to keep pulse that low if its windy, or a slight incline. Good luck!

[@TheVikingquest]

Zone 4 is really the grey zone where u into tempo running, below threshold. It can still feel comfortable, but in reality as thebother guy say - if u used to running 80% it can feel conversational, easy. Alot of beginners run way too much here, i was included. U will just get injured or mentally fatiqued, as did i. 3 years later i rately run here - accept when i want to and i am recovered. Use tour heartrate monitor religiously in the beginning - garmin can set alarm for any zone - mine only vibrate (sound is annoying). More elite runners dont use straps as they learn paces, efforts and hr intuatevely. Im not there. I dont use straps anymore thiugh, they r not working much better than a wrist watch - they give u more data though.

[@porchturds8149]

As an ultra runner, I live and die by HR training. It's the only way to ensure "feels good or feels like hard exertion" are kept in check. I've won or placed many races and negative split and passed runners who went out too fast too early.

[@TheVikingquest]

@@porchturds8149 but where u train in easy days? U race too with heartrate?

[@Maffrew84]

Hi Sage. In marathon training I have generally favoured long continuous marathon pace blocks in the latter part of a long run (maybe influenced by the fact my first marathon plan was from Pfitzinger's Advanced Marathoning). I have seen plenty of plans or runners recently doing long runs with multiple shorter blocks, almost like long run MP fartleks, but I've never done these before. Do you see a particular benefit with one being better than the other or is it more a case of whatever floats your boat?

[@IRunThings]

Very nice video. I welcome this info Sage! 😊 I am a long time subscriber and I still think your channel is top notch

[@thenicspro9182]

Thanks for the information

[@today-nl]

Yes, this is the Nr. 1 question I wanted to ask, in order to set the heart rate zones for training. Thanks!

[@paulhunton2156]

10:41

[@roustabout4fun]

Interesting. Hope to play with this...some rainy week

[@mehmetdemir7229]

What should be the longest long run distance or time for first 100K ultra? Do you recommend back to back longer runs (second one being a bit shorter maybe) lets say on weekend days to get used to running on tired legs vs injury risk?

[@jasonlovell3934]

I have no idea what my max heart rate is but I explain a properly run 5K as feeling like you’re drowning slowly. This makes perfect sense to me but for some reason it tends to turn off the non runners.

[@bendigeidfranemmanueljones5694]

Yes it's like waterboarding yourself lol

[@adam_tri_hard]

Great training session Sage 😁👍

[@martylynch2784]

Training talk Question. Should I reduce my training paces if working out on a turf track? Additional info - all paces in min/km. I started running in August 2020 and as a newer runner, I'm still trying to work out how hard to push during different workouts. I recently ran a 20:07 5k as a PB in a TT on a synthetic track and I use this to calculate training paces, eg. Tempo 4'15"/k, Tempo Intervals 4'10"/k, Speed Workouts 3'50"/k and Sprint Workouts 2'50" - 3'30" depending on the length. However, the nearest synthetic track is a 1hr30mins return trip from home so I often go and work out on a local turf track. If I try to run those paces on turf I really suffer and blow up before I can complete all the reps. Should I reduce my paces by 10-15sec/km while training on turf, or try to run my normal paces and not stress if I blow up?

[@xckarlos]

Hi Sage, thanks for these informative videos and hope your recocery goes smoothly! I would like to ask you for advice on fuelling during a marathon, attempting to break the 3 hour barier. How often should or can I take a gel?

[@ryandarricott8815]

Best way too tackle down hill running? Have been reading lots on it but would like to hear your opinion on this Sage. Maybe some ideas on drills to improve downhill running, strength training etc and how best to tackle the down hills. Thanks 😊

[@aviannakayan7592]

I tried 8 x 200m hill repeats. 7x moderate effort and lastly sprint. Using chest strap, recorded my MHR 195bpm. I'm 37 btw.

[@Chrislubey__1]

How to train for a race at altitude like 10000’’ ft coming from literally 0” ft but at 70 -100% humidity and 70-100 degrees

[@pablo369]

Have you ever been at high altitude?

[@Chrislubey__1]

@@pablo369 only for 🎿 skiing about 6 years ago

[@pablo369]

@@Chrislubey__1 well it's impossible to train for high altitude by living at sea level. The only way is to live at high altitude

[@Chrislubey__1]

@@pablo369 well I knew that, the question is asking how to train for a race at altitude when coming from sea level

[@pablo369]

@@Chrislubey__1 I don't think there's anything you can do except just train normally. Other than that, I would recommend trying to arrive to your race location several days before the race so you can acclimate a bit

[@billythekidnax]

Would runners benefit from Vo2max interval workouts on a bike?

[@MichaelIhde69]

I have a question about lactic acid buildup. without a lab with blood testing, how can you tell as a layman if your blood lactate is affecting your max HR test on the track? I just got myself my first heart rate monitor, the Garmin Dual chest strap HRM, and I’m interested in knowing my max hr for zones, but I don’t want to have to do multiple tests 2-3 times in a month because that would hamper my training and recovery. thank you!

[@seriousbees]

related to this MHR issue, I'd like to know if it should be expected to hit something like 95% MHR in an interval session, for example. Or if its ok if you max out around 90%. Lately, my hard days seem to be between 90-95%. I'm wondering if that's a product of not being rested enough, or should I not care? The workouts still feel hard, despite the HR showing lower numbers

[@Isdel]

I'm also curious because I have the same issue. People say that certain interval sessions will get your HR close to MHR but in my case it almost never happens. I'm always 6-10BPM away from the true max (or what I think it is). Only in a 5k race I can really get (close) to MHR.

[@kevinm2982]

I find that i can get my heart up easier in the heat

[@closmasmas9080]

Definitely

[@ericrothrock]

On my easy paced aerobic runs should I be more concerned about my HR or how my breathing feels. For example on an easy paced 6 miler I start off and stay in my aerobic HR zone but once I get closer to mile 5 and 6 it starts to creep up slightly over my aerobic zone despite my breathing still feeling controlled and easy. Is this an issue or would you consider this normal? I'm assuming the fitter I get the better control I'll have on my HR at the end of my runs. I'll admit as of lately I've been a slave to my HR strap.

[@tomylee]

How to train the right muscles for mountain downhill running when living on the flat?

[@tomylee]

@@vic6820 No, there are more muscles involved

[@AC-st7gf]

What formula for HR zone calculation would be more accurate for marathon training?

[@swaggermcyoloftw]

Hey, can you replace the base/easy miles completly with cycling and only do like 2 fast key sessions of running to improve? I like both sports and want to improve in the 5k, but keep cycling fitness really high

[@chinmaybiradar3288]

Sage can you link the Vo2 max video you mentioned in the video

[@alanshrimpton6787]

I had a lab test and any workout I do I can't get to my max HR. Only in a HM do I ever reach max HR. Usually 10 beats higher than in any training run including repeats and progression runs.

[@esgee3829]

Sage alludes to, but doesn't specifically address that there is LOTS of day-of-testing variation (eg motivation, rest/recovery state, etc), so, to get a valid HRmax number, you need to repeat protocol at least a few times over weeks.

[@djsjsmej1861]

Do you think a 9:50 3200 guy could be a sub 9 guy in 1 year

[@BlakeMcTavishe]

How man run fast

[@MrChiptrix]

Im a simple man.. So if i would do a HR-max test outside the lab (Normally doing it when measuring the thresholds & V02M but) then i would do this.. First of all i would be doing the test day after a restday with muscle & liver glykogen-storage semi full atleast. 15 min Z1 recovery/warm-up jogg 5-10 minutes of some easy stretch & activation 5-10 min more of jog, with 3-4 short strides in the end Then on to the test.. Like i said, im simple.. ;-) 800m track with the aim to do a negative split, it does not really matter if i run the second 400 faster.. But ill do this to hold back on the first 400 and really gunning it on the second one.... Man... I have never feelt so out of breath like when im doing a 800m over race-pace and keep running (Even if the last 200 pace is horrible) my heart wants to jump out from the chest when crossing the 800m mark

[@CaptHigdawg]

First? Thanks for this video sage. Very interesting, I've always found progressive style workouts seem to push my fitness much harder than just interval work. Makes me feel that they are pushing my heart harder.

[@LindyBreaksTheStigma]

I'm 46, last year I ran a 10k over the tallest bridge in the Tampa Bay. my heart rate was pegged at 195 for most of the second have of my 47 min finish. would that be my max?

[@caspererasmus7480]

I found my max hr by sprinting up a 200m 5% hill until my heart rate wouldn't go higher.

[@SRTmotorsport]

Hi Sage,intresting episode! Before a year I did lab test and I had 193 max heart rate. But now(after one year running plan)my max heart rate is 184_185.(I don do muscle empowerment). I believe the reason is my weak muscles and maybe the fatigue. What do you believe?

[@mohittinkari497]

Can anyone give me information for running courses online??

[@StuClifton]

I just can not push hard enough to get a max heart rate. Not very good at tolerating lactate. It hurts too much...

[@no79way]

Usually i get the highest HR in 5K races

[@brokengames9020]

Max HR is pointless. LT1 & LT2 is what matters. Especially since you are most likely an endurance athlete.

[@runfrankfurt]

I prefer training by perceived effort. Listening to your body and getting a feel for the work it is doing is very valuable for any workout and race. Being a slave to heartrate is not beneficial for most runners as they don‘t know what their real max heartrate is. Then it does not make sense using that to pace your runs. People overthink their training lots of times instead of just listening to their body, legs, breathing etc. 😜

[@agnidas5816]

if you never objectively checked how hard you are working on your runs you most definitely are all over the place with your effort and have no idea about it. You don't need to know your actual max HR to use HR monitoring in your training effectively. It begins to be especially useful when you have data from a year and two years ago training in the same conditions.

[@LeePrice82]

Is it safe to test your own max heart rate without a medical professional there? Or at least someone with a phone in an emergency? Or am I just a wuss! :)

[@Nonixification]

I ran 1k PR last week and couldnt reach my max hr, the best is really to do in a 5k race imo.