How Well Do You Know Your Running Heart Rates?

[@princesscaraful]

This was so fun. Just some feedback: for all challenges I wish there was more information on screen. It’s funnier when you know what zone th❤ey are in, how far they have run, etc.

[@runningchannel]

Thanks for the great feedback! We'll keep it in mind for the next challenge video 😁

[@hackermen69]

@@runningchannel yeah, gonna say the same. We can have live graph for all 3 at top showing current hr/pace etc

[@jasminedoyle1724]

Yes this for sure

[@doorkum]

I will like this comment, cause this is really a neat idea, especially this is a precorded video

[@John-Smlth]

I think Rick won this, I imagine he was successfully in zone 1 for the whole time.

[@chrishall5180]

I imagine he didn't make it up to zone 1 the whole time.

[@steveburton8904]

Soooo glad seeing that many people struggle with zone 2! I'm nearly walking to get anywhere near it. Thought it was just me!

[@runningchannel]

It's a very frustrating process but so worth it!

[@malcolmz3626]

whats your zone 2 pace?

[@steveburton8904]

Wouldn't say I set a pace. Normally I'm about 5.30km, but when trying to stay in Z2, I'll be 6.50 - 7.00 km

[@malcolmz3626]

@steveburton8904 that's not really walking, I've seen a lot worse, 9.19/km and even 12.27. Your easy range is the upper end of what is considered a jog. Which is pretty good. Just stop comparing yourself to people who are extremely fit and have been doing this a long time.

[@iRunMtns]

​​​​@@steveburton8904 you're on a long term commitment my friend. It's very frustrating because you have the drive to do amazing things. You will. And you will thank yourself for putting in the work. I didn't really get serious about working on my running form for a good 10 months and held myself back. Trust the process, learn how to be more efficient, you will definitely get there. I definitely would recommend following a training plan.

[@Boost00130]

Jess in shorts in the snow, I very much approve. I am known in my run club for wearing shorts in some pretty chilly conditions.

[@runningchannel]

Hahah she's a shorts all year round kind of runner!

[@wobblysauce]

Most times it is hard to find pants that don't get in the way... so long socks it is.

[@Boost00130]

@@wobblysauce I have found a few from UA that work very well for those times I really, just have to wear longs.

[@livewire1957239]

Me too! I've gotten so many comments. "Do you know what the temperature is?!" Yeah, I do, that's why I'm wearing two top layers and gloves, but my legs don't need it!

[@danieltooflyy6618]

You guys are great. My 5k time has went from 40:15 to 25:00. I’m doing it again next week. I’m going for sub 20.

[@HT-dy5co]

🎉

[@paddingtonbear-uk4wh]

How well done. How long did it take you? I am from 36 to 29 in about a year

[@cw2002]

My advice (not that you asked for it so feel free to ignore) is to not really set yourself a goal time at all. I much prefer to put in a solid training block and then see what the result of that is with an all out 5k effort, whatever the time is, that’s what I got from that training block. Removing the pressure from yourself to hit regular PB times makes running much more enjoyable. Also just to add to this… every goal time you hit, you just set yourself another one, making the previous goal pretty irrelevant. Work on consistency and enjoying natural progression rather than focusing on the next number.

[@danieltooflyy6618]

@@paddingtonbear-uk4wh it took 6 months

[@danieltooflyy6618]

@@cw2002 that’s some good advice. I’ll try that on my next workout session

[@dalexander3136]

If you’re a new runner forget zone running until you have a base. Stick with rpe 6:15 is where they touch on it

[@Alyqzs]

>I'm a Zone 1 kinda Guy< this needs to be on a T-Shirt 🤣

[@lisab2856]

Along with, "You're not in my zone, mate!" 😊

[@didtoknan8128]

From the podcast we know that "I've chosen" means "the producers have chosen".

[@runningchannel]

Oh yeah

[@didtoknan8128]

@@runningchannel It would be nice if you do it again but you can each choose your zone. Who cares if you choose the same one ?

[@jonahwoolley4465]

Moral of the story: runners always overcook it and go to hard. If you're going to try this challenge, go way easier than you think you need ton 😂

[@runningchannel]

So so so true 😂

[@mryak288]

Nice to see another St Albans track appearance with the cathedral in the background for the scenary

[@CalFinRuns]

St Alban's track is so bloody picturesque, love it there!

[@runningchannel]

It's a really special track to run on

[@andrewcatchpole7518]

Class guys as always loved this challenge ❤

[@livewire1957239]

Go Jess! Shorts in winter for the win!

[@runningchannel]

YIKES!!

[@pavlinavitkova866]

Rick being Rick 😂"Return to your leader! Return to your Messiah!"

[@samuelbelle1484]

The zone are note well defined at all. If you Max HR is above 190, you cannot be in zone 5 after 160 or 170 bpm, it doesnt make any sense. For all of them, the zone are waaaay to low, like their max HR are 170 BPM or something

[@sanketssc]

170 possible but yeah 160 cannot be Considering 10% of max hr can be in zone 5(from 90-100%) then 173-193 is proper range but 162-193 is inaccurate for z5

[@rubarb1275]

I don't think the zones were set correctly, the effort shown doesn't correlate with the RPE demonstrated. Not sure how Sarah managed to be in zone 5 for that long and wasn't pushing as hard as she could - is supposed to be almost at max HR so can't be sustained for long. 🤷🏻‍♂️

[@quayya7662]

i would love to see a video on running in the cold. i have a theory running in the cold is easier. i notice i am significantly faster during winter runs then summer runs. and my heart rate get way lower. for example i ran 10 min miles with a 157 hr in the summer and 9 minute miles with a 125 hr in the winter!

[@jacksonm.6549]

Loved this challenge. I find that my heart rate during workouts can signal illness, fatigue or lack of sleep. Like I'm usually in zone 3 during my long runs, but if I find myself at zone 4 or 5 in the first few kilometres - it means something is wrong. My Garmin is usually correct too. Like I had a sore throat on a long run, and was doing zone 4 at a slow steady pace (perceived effort) - next morning I had full blown flue.

[@mfurtakmusic]

Because my neighborhood is all hills, I never manage to stay in zone 2. Except! If I do a strength workout instead of a run. (Cheap plug for the TRC home workout series). I wonder if this is a secret part of the reason that strength and conditioning is so good for runners? The strength work is good, AND it means you spend some time every week in the proper heart rate zone for your aerobic base.

[@livewire1957239]

A lot of comments say the zones look wrong. I tend to agree. Assuming that the resting heart rate for all three participants is 40bpm, and their max heart rate what Rick said (190-193bpm), the heart rate reserve for all of them is then between 150-153bpm which leads to the zones being Z2 119 - 134, Z3 127 - 154, Z4 153 - 171 using the percentages in the video. However, the percentages seem different than what I'm used to. I've seen most methods just divide upper 50% of the heart rate reserve into 5 pieces and use those as zones, so then Z2 = 60-70% of HRR, Z3 = 70-80% of HRR, and Z4 = 80-90% of HRR. That would lead to much more familiar-looking (for most people) ranges of Z2 = 131 - 147 bpm, Z3 = 147 - 162 bpm, Z4 = 162 - 177 bpm for our three presenters. I'm pretty sure Jess and Mo would have been right in their zone this way and Sarah probably a bit too low for some of the 20 minutes (sustaining Z4 for 20 minutes is hard!). Would be interesting to hear more about the science around defining heart rate zones and why the producers decided to go with the percentage ranges they did!

[@luke6910]

I'd like to see more of these types of HR-related challenges! They're fun to watch! Also, this video has made me realise that I am the king of zone 3! I did just over 10km in 55:33 last night and spent 54:33 in zone 3 🤯

[@luke6910]

@@itzStrFtw what 😂 zone 3 on garmin is where easy run is done, literally says it in the description of the zone

[@runningchannel]

Glad you like these kind of videos, we have more in the works don't worry!

[@luke6910]

@@runningchannel great stuff!

[@thealexcoats]

Relieved to know that Mo has just as hard a time as I do staying in Zone 2!

[@SagarSiddhpura]

This was so fun. Thank you

[@helenlamb6560]

I never look at my stats. I'm a slow below average runner. However this did just make me go and look at my zones for my 7.26 mile run on Friday. I spent 44% in Z4, 52% in Z3, 3% in Z2 and 1% in Z1 which is where I must have stopped to chat to a friend that I bumped into. It was a 1 ish mile run on pavements with road crossings to the local park. About 5 laps of the park on tarmac and then about a mile back home. Again on pavements with a few road crossings.

[@summerphilhorenstein2598]

😂oh man, I love the competitiveness of these 3.

[@runningchannel]

Hahaha we love a bit of competition at TRC!

[@TylerBTalking]

12:58 this was peak content. Well done y’all.

[@runningchannel]

Really glad you enjoyed it!

[@paulbrotherton8583]

Loved this one. HR zones are so hard to stay in.

[@runningchannel]

Really glad you enjoyed it!

[@severiner7168]

Basically the happiest person there is the one with the loud speaker... 20' in zone 1 as well so double winner

[@mavogler]

How do these crooked percentages for the heart rate zones come about? Were they determined beforehand?

[@runningchannel]

They were determined by our producers

[@kaycharlottef8693]

I just changed my zone settings to %HRR and I'm looking forward to my next run to see and feel the difference! But how did you determine the percentages of the different zones? My default percentages are very different from yours...

[@Z0neExx]

To be able to work out zones using the HRR method, you need to know 2 things: 1. Your Resting Heart Rate (RHR) (your watch will give you the average) 2. Your Maximum Heart Rate (MHR) (best worked out by running an all-out max effort 1k at the end of a 5k and seeing what your heart rate gets to) there are also some age calculators to give a more general idea, but these can be inaccurate especially if you’re well trained. Once you have worked out that, the difference between your RHR and your MHR is your Heart Rate Reserve (HRR) Then you can work out your zones. When doing this calculation, you start with your RHR and then add the calculated zones from your HRR. Zone 1 is RHR plus 50-60% of your HRR Zone 2 is RHR plus 60-70% of your HRR Zone 3 is RHR plus 70-80% of your HRR Zone 4 is RHR plus 80-90% of your HRR Zone 5 is RHR plus 90-100% of your HRR An example - take someone with a Resting Heart Rate of 60, and a Max Heart Rate of 190. HRR = 130 Zone 1 is calculated as your RHR plus 50-60% of your HRR, so it’s 60+65 to 60+78, so Zone 1 is :125 to 138 And so on. For this person their zones will be: Zone 1: 125 to 138 Zone 2: 138 to 151 Zone 3: 151 to 164 Zone 4: 164 to 177 Zone 5: 177 to 190 People discussing the presenters’ zones in these comments can’t accurately work out their zones because we don’t know their Resting Heart Rates. The percentages were confusing on the video though as they seem to have mixed up the HRR numbers with the % of overall HR, but even then they didn't seem to make sense. Also, there is a lot of confusion on the Garmin zones. The default ones are different, but if you calculate your own HR zones using the HRR formula, you can fully customise your watch to those zones.

[@kaycharlottef8693]

@Z0neExx thank you so much! This helped me a lot! I'll calculate the HRR zones and compare them to what I was used to (my setting was based on the lactate threshold) to see where this is going! Do you know if there is more information about in what ranges the percentages should be? My default settings were Z1: 42-62% Z2: 62-72% Z3: 72-81% Z4: 81-86% Z5: 86-100% Similar but different from the percentages you've written (I have no idea why they are this way on my Garmin).

[@qwerty-or1yg]

is HRR really the best measurement for your heart rate. Isn't LTHR better and more accurate?

[@Maim133]

Looks like all the zones were way off. Mo and Sarah with the same max HR had very different zones on their watch. If ur max is 193, zone 5 should be like 184. Sarah's said 173 and Mos 162.

[@lizbean2]

Not saying the zones in the video are necessarily accurate, but if Sarah and Mo have different Resting HRs, their zones would differ with the HRR method.

[@dghost3473]

Love the challenge to find out who’s the “least bad” 😂

[@emmarunyeard6832]

I love that Rik has a minion to press start button rather than take a glove off 😂

[@michaelmajor6595]

Also according to the zones explained there are percentage overlaps in zones which is weird.

[@robboddice9418]

Garmin zone 3 is what everyone else means by zone 2. Roughly. It's so damn confusing.

[@BrownieNB]

Yeah exactly, Coros will call that zone 2 for instance.

[@Rainfire27]

Agreed, you can’t run in Garmin’s Zone 2, at least I can’t.

[@michaelmajor6595]

You can set your zone so they are actually accurate as all these presenters have set their

[@robboddice9418]

@@michaelmajor6595 yes, you can set your zones, but if you use a hr zone calculator - Joe Friel's being a good one - then zone 2 there will be zone 3 on Garmin

[@robboddice9418]

@michaelmajor6595 setting your running zones won't clear up the confusion. Zone 2 on most calculators is zone 3 on garmin.

[@chrxsk]

Garmin's zones are off by 1 so Mo actually smashed this

[@thijsbeentjes4008]

How can someone's zone 5 start at 162bpm already? Like unless theyre 60+ yo

[@anewmaninchrist]

I have less and less confidence in the conventional math for these zones because in theory you shouldn’t be able to maintain zone 5 for a long period of time yet my Apple Watch says I am in zone 4 or 5 when I run and I am breathing comfortably through my nose most of the run. It doesn’t add up to me. I’m talking about a 5k run, too, in under 35 minutes.

[@samuelbelle1484]

@@anewmaninchrist Zone 5 is supposed to be anaerobic effort. So you cant stand this effort for long. It's just that your zones are not good. For exemple, my max HR is 203. I need to put the right Max in my watch, or it will believe that i'm far above what i'm actually doing. It might be the same for you

[@billystronk4251]

Really fun video! But: these zones seem waaaay off, zone 2 shouldnt end at 134 bpm for fit people like our lovely presenters. Training that slowly will just be boring and ineffective. I think its better to calculate using %lactate treshold and you'll probably find that zone 2 can extend to at least 145 bpm, probably even higher.

[@IssieAndLife]

Definitely, whilst they put more effort into the calculations this time around it still doesn’t seem right here. My Zone 2 from RHR method is from around 130bpm to 157bpm which is up to 75% of my max (202bpm). My LT2 is about 178bpm which is top of Zone 4. These numbers reflect my perceived effort and race results perfectly.

[@anewmaninchrist]

I’m usually averaging 170 bpm when I run a 5k or more and I breathe comfortably through my nose almost the whole way and I can still talk near the end. But when I see prolonged periods in zone 5 on my Apple Watch I’m like, how could I maintain that for this long if it were true? That’s usually where I end up in the last half of the run. But I don’t feel all that less comfortable. It actually makes me more anxious than anything and the 5k is a short run for me so I don’t get anxious about my heart rate.

[@ande5460]

Right? Mo is shuffling along and walking at times and that is zone 3? It was clearly conversational.

[@samuelbelle1484]

Fit people can have really low HR, it's genetic. Some really speedy people cannot go above 165 for exemple. So, 134 is the right zone 2 for them. But on this video i agree with you, the zone make no sense

[@billystronk4251]

@@samuelbelle1484 that's true!

[@Mathijsvanderbeek]

I don't know what the definition of zones are used, but in my definition Sarah can not stay most of the time in zone 5. A normal person can stay maybe 3 minutes in zone 5 and a very well trained athlete 8 minutes... It might even be possible based on her talking she was high in zone 3....

[@nextphasetkd]

Polly Pete? Never heard that before. :)

[@runningchannel]

😂

[@Ali94749]

My resting heartrate changes within a week of changing my mileague. Should I keep updating my zones?

[@AM-zw1ey]

I believe the procentage of the HRR for zone 2 might not right - at least garmin says that zone 2 is 60-70% of HRR (not 50ish to 60ish) which would mean that Mo would have been the winner 🤔

[@StylishIrisman]

Hey guys and gals I love the channel. What cameras do you use while filming yourself running?

[@runningchannel]

GoPros 😁

[@WorkandLifeFitness]

This is very tricky as you also need to sleep well for this play , or else heart rate may elevated 😅 , it’s tuff

[@runningchannel]

very very true

[@ShaakunthK]

Sarah's acapella experience coming through at 13:08

[@runningchannel]

Hahaha should it come in more?

[@ShaakunthK]

@runningchannel Maybe a rendition of 'Last Man on Earth'? xD

[@snigeb]

I can't find consistent info on this channel or other websites which agrees on the % ranges for each zones when using max HR or HRR method. Still not certain what my zone 2 is

[@mindofprentiss]

Heart rate zones are funny because there’s so much that can affect it unrelated to the actual running.

[@sarahickmott]

Wow! I did not realise that getting hot would affect my HR. I often run in thermal leggings plus leggings over the top, and thermal top plus long sleeve top when it’s sub 5 degrees C. Also, if you run in shorts when it’s cold, does that not affect how effective your muscles are?

[@steven7169]

How are you measuring, chest strap?

[@Paola-bb7qk]

You are the best! 😂

[@runningchannel]

Thank you! We couldn't do what we do without you! 🥹

[@liamroche1473]

Who'd have thought heart rate training was _that_ much fun?

[@runningchannel]

EXACTLY!!

[@Dewi78]

Where is this track? Is it in London?

[@runningchannel]

Bedford!

[@michaelmulligan0]

The struggle is real even when looking the watch

[@runningchannel]

Really is!

[@Feedback_Jack]

The zones were supposedly set up using heart rate reserves (3:39). But the zones used are clearly based on max heart rate (14:37). So obviously all the results are off. I believe an oopsie was made.

[@veronikalaskova4716]

why do you think it's set on max hr? in 14:37 the "maximum" just means that, highest zone. All zones have labels if you have a look.

[@cw2002]

What watches are they using here?

[@KenStile]

Epix pro gen 2 and fenix 8 I believe

[@runningchannel]

A*

[@michaelmajor6595]

My only problem with this is knowing how accurate (not so accurate these watches are) compared to a hrt chest strap

[@MrNadav1995]

5:23 bro has pace alerts on

[@bassieopdeb]

Thats just the lap completed sound, you get it every K

[@TheDrunkenPickle]

I def don’t know my hr well at all cuz I’ll be doing an easy run and feel nothing yet my hr will be at 160-170 and I don’t even feel it 😭

[@runningchannel]

It can be a really hard thing to tune into!

[@Smurchdog]

Looks a little frosty there!

[@runningchannel]

it was freezing but beautiful!

[@tobymacalister506]

Spotted on strava Alex Yee and Tom Evans out on my locals doing a zone run, their pace was around 3:47 per km, FOR ZONE 2. Mo, you need to take note!

[@louieee444]

Mo did it right tho as Garmin says Zone 3 is their “easy running zone”

[@runningchannel]

Would that be your tactic as well?

[@9cobabs]

The Zone two stuff iv'e tried.. Cant do it. I dont want to go on a run, where i have to walk every other minute to keep the heartrate down. I can manage to keep it around 160, but 145 (that's my calculated zone two) is not possible while running atm :D

[@cuff1626]

Just keep trying! That was my first experience with zone 2 but after a few months I can now run comfortably in zone 2 without it going to zone 3

[@paddingtonbear-uk4wh]

Can you not just do the conversational pace or is there specific zone related to it?

[@9cobabs]

@ Yesterday i ran 9km in 6 min/km and can do a somewhat normal conversation. My hr was around 163 and i think iv'e settled with that pretty well :) All this zone 2 talk just makes it feel like im "not doing it right"

[@Pothi90]

Summary, all run too fast. Nobody was too slow 😂

[@uwaysi]

Jess had the last polly pete

[@katesmiles4208]

Booo why edit out Sarahs comment at the beginning of the time in zone reveal. Would have been a laugh 😂🤣👍

[@28mouse85]

If your on an easy run and your heart rate is in zone 4, you are NOT on an easy run 😂😂 thats a threshold run sarah

[@lehunter2715]

Its a nice video, but the purpose got lost with the falsely set up zones. These seem to be set based off of Max HR which tends to be way too low and not off of HRR as said in the video.

[@craighopkins4954]

Zone 2 running is really easy Zome 4 is not aerobic, you need to be ne in zone 5/6

[@malcolmz3626]

polly pete 😂

[@veronikalaskova4716]

honestly I think sarah's max hr is set wrong. She shouldn't be able to run in zone 5 and be able to talk. I think she was in zone 4 the whole time

[@28mouse85]

You mean shouldnt? Because she definitely shouldn’t be able to talk if in zone 5.

[@veronikalaskova4716]

@@28mouse85 yeah I meant to say shouldn't :) thanks for pointing out the typo

[@Pepesilvia267]

Sarah is in zone 3 with a HR of 171? Dayum what’s her max heart rate? Is she 16 years old to have that max lol

[@28mouse85]

@@EulerJr_you wanna get your money back from whateber lab told you that nonsense 😂 if your max heart rate is 204 then your zone 2 at max would be 150

[@TheCoolKid417]

first

[@TheCoolKid417]

so cool

[@runningchannel]

😂