How to Train with Heart Rate Zones - The Science Explained

[@gmelliot19]

The problem with using heart rate based training zones is that you need to calibrate your heart rate (as measured by heart rate monitor) to your individual aerobic and anaerobic thresholds (as measured by blood lactate tests). There is a lot of variation in aerobic/anaerobic thresholds across individuals and over time. The relationship between heart rate and blood lactate is also modality specific, meaning the heart rate that corresponds to zone 2 when you’re running is different from when you’re cycling, swimming, rowing or skiing. Because of this it’s often as good or even better to just estimate training zones based on how you feel. Heart rate IS useful for tracking your fitness. If you keep track of your distance, average pace and average heart rate for runs you can track how your fitness improves over time (heart rate should decrease for the same distance and pace).

[@Henningberlin94]

I would say, your smart watch estimated zones are good enough. Your heart rate will variate anyway in those zones, so as long as you are around those real zones, your heart rate will eventually be around the accurate zones for long enough. It's not 0s and 1s, it's more a spectrum... Don't have to make it too scientific, as long as you are not an elite athlete.

[@jfmorache]

​@@Henningberlin94 exactly. You dont have to be crazy precise for heart rate training to work.

[@treali]

I can tell you with a heartrate of 160bpm I can still hold a conversation, according to others you can only do that in zone 2 which is around 133bpm, for me it feels like I am barrely exercising.

[@_morethanjake]

@@treali I am exactly the same, and I wouldn't even class myself as a super fit individual.

[@TheMovementSystem]

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[@ItscameraRob]

“Zone 4” or whatever one calls the zone above your capacity to effectively shuttle lactate (ie above lactate shuttle threshold) is NOT anaerobic. It’s still aerobic. Anaerobic should be Zone 5 - you can do very little at anaerobic level - like minutes.

[@Ximme]

Even zone 5 isn’t 100% anaerobic.

[@KayenComment]

A tru anaerobic exercise would be something you can only do at 80 - 100% ie sprinting.

[@manuelreyes8346]

Zones as lobg as I know must be calculate considering your resting heart rate. For a 192fcmax and a 60bpm resting heart rate 70% is ((192-60)x.7)+60= 152bpm

[@Baunbaunbaun]

Great explanations 🙏 Thank you for helping a newbie out!

[@michaelb9940]

no problem.

[@TheShinyDwarf1]

Video starts at 1:50

[@chrisnickerson3680]

Damn, I must have a heart condition or something. I've been running and exercising for years, my resting heart rate is consistently 80bpm and I regularly go for 1 hour runs at 170-180bpm the entire run. Am I putting to much strain on my heart? EDIT: as a teenager I could regularly get my HR over 200bpm UPDATE: Got a fitness watch. My resting HR is around 55 ish. When up and doing casual things it's 80. I just did a 5k in under 25m and my HR averaged 190bpm, maxing at 201bpm. I did push myself to my limit tho, as I am getting back into running after some months

[@hsaccount_]

At rest your heart rate should be able to go lower than 80 very often. Average of 80 is ok i guess. If you run for years and nothing random or special in your life you'd say that at some point you can run for one hour with lower bpm. Or youre running insanely fast

[@geraldopereira3917]

Yeah go get some insurance and go to a cardiologist

[@nothinbutms]

most literature will say that a resting heart rate is anywhere from 60-80 bpm... while Dr. Andy Galpin (Dr. Huberman's peer) suggest that resting with a 80 bpm heart rate, something is going on.

[@-GloryGloryToOlGeorgia]

Your watch is broke. Lol

[@chubbydinosaur9148]

I have a heart condition and that's low-key how I was running around before having an unknown cardiac event that really derailed me for years. Go get that checked out.

[@RunnerXJonas]

Does it makes a difference when i calculate my zone 2 with 0,75?

[@AllHailSuhail_]

2 questions ) - How would i program these during the week alongside strength work, conditioning work and sports practice ?(i do jiu jitsu and wrestling, ill lift once a week, im currently trying to do some conditioning like sprints/jumps but its difficult with school/work and ill usually get my cardio from weekend soccer/football with friends) - and then how would i program/periodize these over the course of a season and off season? Would i just do mostly the higher intensity zone 4/5 with a little of zone 2/3 during off season, and then switch it to mostly 2/3 and less 4/5 during the season?

[@rogerpettersson7696]

Good information in general , but why don't you use the Karvonen formula for calculating the heartrate-zones? The zones should be calculated on the basis of Heart Rate Reserve (HRR) i.e. Max HR- Resting HR, not on the basis of the Max HR. The logic is that you can not get under your resting heart rate so that should be viewed as 0%

[@DMGC529]

exactly

[@DMGC529]

These percentages only work if you use heart rate reserve otherwise the are way too low if just using raw % of your max heart rate. Eg: using this calculation, if my MHR is 190 then 85% of that (zone 4) is only161 and that is nowhere near anaerobic for me, thats low end of tempo range (zone 3). If I used HRR then it comes out as 170 which is much closer. 70% of my MHR would only be 133 and that is nowhere near the top of my zone 2.

[@missalouie]

I’m 30 years old and training for a 5k. It’s taken a few months, but I can now run about 20 mins without stopping to walk. My pace is about 14:25/mile. But my heart rate gets higher than it should, like 180-190s. How can I train myself to run with a lower HR?

[@MegaXRadioMan]

Heya, I'm 31M and I was in a similar boat to you a few months ago. The trick for me was to keep my hr (as measured by a Polar H8 hr chest monitor) around 125-135 during my exercise. I determined that this was my personal zone 2 based on the perceived exercise intensity cues (I could maintain a conversation at this pace). Listen to your body, as well: if you see your hr get too high, take a moment to walk it out until your hr goes back into your zone. It's a bit frustrating at first but eventually you'll be jogging most of the time instead of walking most of the time. 30-45min training sessions a day, 5 days a week, plus one high intensity session thats 45 minutes. By following this for a few months, I was able to significantly reduce the hr I had during my easy day pace. When I started, I would run 15:30 min/mi at 150 bpm, but now it's down to about 15:00 min/mi at 135 bpm.

[@cafecitoconnicolle]

Insane! I love my Whoop and love to see hit zone 5 but never knew what it meant 😅😂 thank you so much for the educational video!

[@Fire_soul1796]

How do the zones apply to different types of sprinting workouts?

[@DanielSuh]

I am running 12 minutes a mile and my heart beat is 165. For my age group that is 100% at zone 5. Something does not add up.

[@davidlakes5087]

You are an individual. Ignore the age group. Determine what your personal max heart rate is: After you run a few minutes to get warm, then start to sprint and push yourself to the limit. Alternate between sprinting for maybe a minute and jogging for a minute. Do this repeatedly, and you should reach a higher heart rate with each interval. See how high you can push it. Eventually you will see that your heart rate isn’t going any higher no matter how hard you push yourself. Congratulations! That’s your MHR. Now, you can calculate all your zones correctly based on that.

[@samthetargetdog3743]

You need to increase your aerobic capacity

[@DanielSuh]

@@davidlakes5087 that's a great advice, thanks!

[@DanielSuh]

@@samthetargetdog3743 any suggestions on how to increase aerobic capacity?

[@TenSaikyo]

Sir can you make a video about power training. Like in the middle of the strength-velocity curve. Thanks in advance sir.

[@rliftingweightslovecatlear9352]

Boxing Science works in the red zone with 20 seconds of work, 10 seconds of rest, 3 minutes, then rest for a minute, and repeat 4-5 sets.?/

[@mojo14520]

Last night I did a 10 mile run right in the middle of what would be Zone 4 for me. I was able to keep my heart rate at the same rate for the entire run. And I completed the run in 1 hour 40 minutes. Is it bad if I do this type of training once a week?

[@gagandeepsingh8135]

Mojo are you the Mojo I know

[@HannahLee-p2x]

I am 43, my resting HR is about 75- 80. My I know how to train myself to run 5k with 30mins and HR within 70- 80% 😅 as haven’t run my HR already 70- 80%

[@garrettbenham]

What do u think about alternatively using Heart Rate Reserve HRR to calculate training zones?

[@DMGC529]

HRR is the way I apply these %s other wise the numbers are waaaaay too low for anybody.

[@garrettbenham]

@@DMGC529 I always do as well and think it probably is more necessary for those with a relatively low/high resting HR which will skew the desired ranges if not accounted for. My resting HR is 38ish for reference. So my zone 2 cut off at 70% is 130bpm vs 141bpm when using HRM and HRR, respectively. I tend to use the jack daniels and/or maffetone approach which lands my easy/aerobic threshold a bit higher even (146bpm and 149bpm)… making HRM-based ranges seem even more ridiculous. I guess the point, for beginners especially, is to not exceed this aerobic threshold too often and using HRM to start with should accomplish this by keeping you well below the ceiling allowing for consistent training without overdoing it.

[@DMGC529]

@@garrettbenham Yep, agree on all fronts. My easy easy pace still gets me to a HR of 140-45 on most days. LT2 is 175, way higher than any of the charts using NHR say. I think that going by feel (as long as you know how each type of session should feel) is the best way.

[@fitnessbalance7924]

% of HRR instead of Max HR is way better also the HR Zones in this video are way off. These zones are found on your watch as default but not accurate for anything especially running or cycling. 80-87% of HRR would be more accurate (for runners) for zone 3 for example. The top end of that will roughly be your aerobic threshold, anaerobic threshold is top end of zone 4 or possibly higher..

[@sunnlands]

Dividing heart rate zones into 10 % intervals seems really arbitrary, how are these zones derived?

[@_baller]

I think for someone very trained in cardio it’s more like 220 - age + 10, but for a non exercise person yeah 220 - age is pretty accurate, tho it makes me wonder as someone gets older their max heart rate drops, so what does that mean? They’ll never be as athletic? Or is the heart getting more efficient?

[@charliesmash]

What kind of made up bullshit is this?

[@intheknow3989]

Yeah. I'm 36 and I can get my heart rate 200-208bpm.

[@_baller]

@@intheknow3989 that’s pretty high

[@charliesmash]

@@intheknow3989 cool story.

[@intheknow3989]

@_baller not really. Resting is 56. I'm disagreeing with 220-age for maximum heart rate. It just isn't true.

[@mickaelperrier6379]

Waiting for the science to arrive

[@Matthew_Muller]

Definitely don’t use “fat as a fuel source” running. Once your body uses all the glycogen it’s consuming lean muscle before fat.

[@TheMovementSystem]

This is really easy to measure actually and we have good data on it. At low intensity (ex: zone 2) the split is ~60-70% of energy from carbs, ~30-40% from fat ~5% or less from protein. In a near carb depleted state (which is rare) the protein contribution can go up to ~10-15% but never really beyond that. And the overall intensity and calorie burn of exercise will be far lower in that state

[@gerym341]

Great stuff, thank you!

[@hammerthebasics]

These Zone %'s are wildly different from the Norwegian Olympic model. How come

[@TheresaWebster-rz5ny]

Yea I understand the zones . And numbers but not really into exercises kept talking going running riding a bike. Lots of ppl do cross fit gym programs hitt so it clean heart but doesn't get into any other exercises

[@punteroism]

Do you have any programs balencing Tendon/Max Strength Training and Speed Strength Training within the same period? Possibly within the same workout of lift lower body 2x a week? Ameture MMA and Military both have limited time making complex periodization difficult. As well as ability to lift in the week while balancing direct skill training and running. I would be interested in if you had any such programs or video content for generalist athletes. I found your channel as I am interested in developing tendon strength to prevent injury and speed strength to be more explosive. So would like to train both simultaneously.

[@chubbydinosaur9148]

I needed a little refresher on how hard I should exercise and tbh my only threshold is how long my 🐈 can take the home trainer saddle 😂

[@the.trollgubbe2642]

I am 60 and I easely get up to 180 when o do interval training

[@noalane3626]

Like for example I know you’re an athlete and I know your max HR is higher I’m 29 and my max HR is around 203

[@TheMovementSystem]

Max heart rate is just genetic. It doesn’t increase with training. One of the top triathletes in the world actually has a max heart rate of around 155. Still super fit because his heart chamber is huge

[@valentinagiusti8684]

Thanks for the video, very clear!

[@donaldrocky296]

Crazy because during boxing sparring, I’m in zone 5 for 3 minutes on/30 seconds rest 4-6 rounds straight lol. 3 x a week 😭😭. Boxing is just different

[@khaledalhashemi1403]

I played kickboxing training for 1 hour and I stayed in zone 5 for 15 minutes and 49 seconds is harmful for me to be in zone 5 for that much of time?

[@nothinbutms]

so with the heart rate test, it's expected to be at max HR by stage 7? or we keep going up stages pass that until we can't?

[@TheMovementSystem]

Keep going until you can't go anymore

[@nothinbutms]

@@TheMovementSystem thank you!

[@riderboys8635]

Is it really that important to build aerobic base?? I do mma and i like doing zone 4-5 always otherwise i dont enjoy and feel like ive done nothing. And also is it easier to regain lost anerobic and aerobic fitness?

[@charliesmash]

Yes. It is.

[@justinfung4351]

Zone 5 is important, but you should only be doing zone 5 20% of the time, and zone 2 the rest of the time.

[@TheresaWebster-rz5ny]

Agree

[@whygilbert]

aerobic base is like the most important thing for mma. if you don’t have cardio endurance, you’re nothing.

[@hadietoshi]

I do zone 4 for 50mnt its ok?

[@nbackes64]

I played pick up basketball this morning and my watch said 32 minutes of zone 5 lol am I going to have my heart explode?!

[@CarlosMartinez-pn2mx]

This video makes me realize how unfit people are. 10 second reps in zone 5? That’s a low bar

[@gkelley77]

My entire 30 minute elliptical sessions are in zone 5, and I am plenty capable of conversation during these sessions. Something doesn't add up. 🤔

[@yasht9]

Sorry to say you're clearly not in zone 5 if you're able to comfortably have a conversation. Your hr monitor is dodgy.

[@skv4611]

You might be saying about levels on the cross trainer

[@250txc]

2:21 --- 70% is too, too high a number ... Only a well trained runner can carry this load very long. This is suppose to be a very easy run, not a grueling effort. lol

[@alimenhem3348]

So lets say i want to train for a long run but also a fast pace Here zone 2 or zone 4??

[@kelltobrazy7382]

What does it mean if your heart rate is over 200 bpm

[@justinwelch9060]

It means you’re young

[@MD-tx8se]

Anaeroboc?

[@zepho100]

How does anyone train in zone-2? Its a snails pace.

[@kaasjemosterd6011]

I run and my heart rate is in zone 5 for like half An hour in an hour Long run

[@konnor9577]

disagree on zone 5

[@konnor9577]

You confused sprint intervals to VO2 max training. print intervals are good, but only to build mitochondria density cause your heart rate wont have the time to elevate at maximum during 10 or even 20 seconds. If you want to increase vo2 max which is the reason of zone 2 training, you need to spend as much time at your max or HR or as much to the max as possible. Is a very fast run that you ca probably hold for 4-5 minutes then rest for 4-5 and repeat. Time at vo2 max is the key.

[@TumoRuns]

Tbh I disagree with a lot of this. Zone 2 doesn’t really stop at 70% of max HR either. Because HR and all of this is so individual, HR training methodologies (such as the maffetone method) are really limiting without understanding your individual HR zones/LT1&2/VO2 max, which you’ll only get from a lab test. My easy runs sit between 65% and 80% of my max HR; I’ve had this verified in the lab, to back up my RPE/watch HR zones. But this video doesn’t really account for any of this 🤷🏼‍♂️😂

[@konnor9577]

As long as you below (not at) Lactate threshold, it should be zone 2 😉

[@charliesmash]

Cool story bro.

[@charliesmash]

@@TumoRunswhere’s your video at? So someone can call bullshit on it.

[@flower237]

my apple watch told me I spent 13 min of my run in zone 5 ….

[@theatreforesight]

Apple Watch is incorrect. Get a chest scrap. Heart rate chest. That will tell you 100% what your heart rate is and what zone you're in.

[@shadesofcool03]

Well i got a chest strap and it told me i spent 32 min in Zone 5. And it was an easy run. I guess I'll have to find my max, as 220 - my age is not correct for me.

[@Dog-ct8hs]

Ur max rhr is incorrect

[@deakonanaka6410]

I think something is wrong with my heart….

[@noalane3626]

Dang that’s a really small threshold for some 2 I don’t exactly think that’s correct

[@charliesmash]

No one cares what you think.

[@justinfung4351]

​@@charliesmashWell, there's a lot of conflicting advice on this. My zone 2 is at a much higher heart rate.

[@guyschwartz1510]

It sounds like Saturday night live.Why do you need the music get rid of the music?It's distracting

[@HashBrownDoyler]

you have no idea what you are talking about