Low Heart Rate Training, Simplified

[@JamesDunne]

🔴 WATCH NEXT ➜ The Big Problem with Low Heart Rate Training: kzbin.info/www/bejne/bJeQh6iaord7mNk

[@conradburdekin722]

Hi James, thank you for this. I love your videos and it was great to hear you on Fordy’s podcast recently. I have been using this formula plus 80/20 training for the last month. I seem to be one of the few people in my running club that does - am hoping it will bear fruits. It seems most of the blokes I run with just run hard most of the time. No good for me cos of potential injuries PLUS I’d never run if I had to run hard every time. I wish you all the best with your channel and your running 👍

[@MrDD1983]

My Garmin uses the 50%-100% range solely based on max HR (189) which gives the following range for Z1-Z2-Z3-Z4-Z5: 94-113-132-151-170-189. If I use the calculation from this video including my resting HR (48) I get this: 119-133-147-161-175-189. My old Z3 zone becomes my Z2 zone .. ? This is shocking

[@JamesDunne]

Yeah, the difference is pretty wild. No wonder so many of us get frustrated with HR training, right!? For me, adding resting HR and HRR into the mix gives data to work with, and produces more reliable zones.

[@usr-bin-gcc]

@@JamesDunne thanks for answering the question I was going to ask! I've been wondering why I basically can't run in zone 2 according to my watch. Pretty similar story to @MrDD1983 - my HR range is 34 to 175 and Karvonen's zone 2 (119-133) mostly overlaps with my Garmin zone 3 (123-139).

[@Archeris]

Wanted to react but you can also calculate your zones with resting heartrate in garmin!

[@oongieboongie]

Thanks James!

[@kevinarnold9252]

I would like to know what target %intensity each of the common race distances should be run at (5k-marathon)???

[@h4xi0rek]

Funny that zone 2 according to your formula and to Strava is zone 3 in Garmin's universe 🤨

[@NeverQuitRunning]

Optimal heartrate probably could be adjusted and better if compound running pace like build-up and paced style of run which I do train often when I run and heartrate seem more easy to control even when I keep up same pace below 7.0 mph but it may requires repeated run on higher pace for period of time to run persistently like 10.0mph or close to that pace

[@karoldrapski764]

Thanks for your -as always-interesting and helpful video. I have one doubt about the 80:20 rule. Do you include in these 20 percent of hard training work only the very time when you run at fast pace or these 20 per cent stand for the whole running session, including easy runs between intervals? For instance. I run, say, 6x1K with 5K pace, but before, among and after these fast sections I run about 4k at easy pace. Does my weekly mileage consist of 6K or 10K of fast pace running?

[@ghostdancesc]

Did you ever make your training load video?

[@francismagnusson378]

Holy cow. Just calculated and inputted the new zones from the Karvonen formula. All of my workouts which are mostly in Z3-Z4, became Z2-Z3. I've been running mostly in Z2-Z3 the whole time! no wonder it feels a tad bit slow. I feel like I'm restricting myself too much when I'm running. I run on a chill pace, I could easily talk, and when I check my smartwatch, Im already in Z3 nearing the Z4 border?! Can't wait for my next run and test these zones out😁

[@francismagnusson378]

funny how I forget the reason why I watched this video: to be able to run faster with a lower HR haha!

[@SuperRuss26]

This is too complicated.

[@mmgibson1]

I learned from this video that I must be one of those who have been running for long enough to know by how I feel to be able to judge what my heart rate is. I have also learned how to ignore the college track coach with the stopwatch who seems to live in the back of my head and is always telling me to pick up the pace even though I feel tired and clumsy. I mentally tell him that I am not in my early 20's anymore, am about to turn 60 and I am still out there hitting the road most every day, and he needs to leave me alone. Especially during the humid months, which coincide with a high pollen reading here in the northeast of the United States - of course, I will be slower. Big deal, it is not going to be the end of the world.

[@yolandacroes5491]

I live in the tropics. I train in hot weather 365 days a year. Can you do a video for us runners who always run in the heat? What effect does this have on your zones, heartrate, etc? I have searched in vain for this info. It seems that most content creators are from colder climates and logically they use the research and info that is relevant to their situation. But can you make one especially for your followers living in warm climates?

[@charlesuzor2182]

Great question

[@st4331]

Excellent video. Great advice, simply put. I started out using MAF in January, and had to walk a fair bit, though changed to Karvonen and Z2 in March as at age 60 MAF just seemed too low. I'm now training for my first 50K Ultra, and find I even run in Z1 at about 6:15/km. It's a simple method, but works so well.

[@nznige]

same here, I am 46, my cruising HR is about 145 which using MAF on a MAX of 188 is like 80% but with Karvonen as in the video is bang on that at the top end at 70%

[@Will-di7oe]

I started with Karvonen and found that the upper end of the z2 range was actually quite fast. I felt I was trying to keep up. The lower end was more manageable and what I perceived to be 'easy'. For me, a 40 year old, the lower end of Karvonen z2 roughly the same as my MAF formula heart rate. Interested to know if you are also finding the lower end of karvonen is the best fit?

[@nznige]

@Will-di7oe the lower end for me is very slow, would need to walk, however I run trails with mud, gravel and roots so on the road it might be ok

[@Will-di7oe]

I also have to walk, but only up the hills, and I've noticed the amount of walking steadily decreasing over the past month since starting out with low heart rate running. Trail running is a tough one because there are so many factors which could impede a steady pace. Good luck with training!

[@st4331]

@@Will-di7oe At the start of this year MAF (border Z1/2 Karvonen) was run/walk for me. Yesterday I did a 13km recovery (easy) trail run at MAF and averaged 6.07/km. I can now run mid Z2 (Karvonen) 20-30 sec/km faster than MAF and easily hold a conversation and keep this up for 20KM+. I plan on running at this level for my first 50km Ultra in a few weeks. The key is consistency; it becomes much easier as the miles stack up.

[@winklertribe5268]

Thank you James!!! I just learned that my watch generated zone 2 is WRONG, and that by trusting how I feel during my runs, I was in fact running in my actual zone 2.

[@scottwells4705]

Just the video i was looking for! Just one thing i am still unsure about, when configuring your heart rate zones on the Garmin connect app is also asks for your Lactate Threshold heart rate, doesn’t this need to be accurate also? As i have no clue what mine is!

[@tonyjoanes]

I ran 15 miles today chatting with my running partner but when checked Strava I was Z4 the whole time, 😅

[@dav1dw]

What's the difference between resting heart rate and sleeping resting heart rate? My watch gives only sleeping resting heart rate. Should I just get my resting heart rate manually while sitting down relaxed?

[@mad8298]

I do have a point of clarification if someone knows. I wear my Garmin 24/7 so I have my HR when sleeping. Is that the resting HR I use (which is very low-42-44) or do I use just relaxing during the day HR (48-55)? Thank you for the video.

[@MauriceFitzmaurice-i1x]

Glad I watched this. May have been going too easy in my Z2. Bottom end of Z2 under this formula is at what my Garmin has as top end of Z2 IE 132

[@kritan84]

This is stuff I know, but I watch most of your videos out of habit and I'm never disappointed! Also, I really enjoy how you structured this video and the cuts/timers/other video magic. Great one!

[@silvanachristou2124]

This is great! Completely changed the way I run which was always hard leaving me feeling exhausted. Can you explaing a bit more the 80/20 ratio? Whether that is overall time running in for example a week or runs per week? For example most half/full marathon training plans have 3 recovery runs 2 interval runs and a long run which is more of a 50/50 in a week. Thanks!

[@davidstreet2863]

Great video. I use a my zone HRM and a Garmin Forerunner 965. I have adjusted my HR zones on the 965 to reflect the Karvonen formula. Like many others have commented, this moves my HR effort to a higher level. Will be interesting to see if improvement happens over the next 4 months using the 80/20 method and the new Zone 2 HR. Thanks James.

[@fellrunningjen2420]

I have an easy social run with friends once a week which i find a great way to stay in zone 2, plus a good chat and motivation to get out on wet days.

[@LexxLifts]

This week I did a 10 mile long run where I maintained conversation for nearly the entire run. I wore a heart rate monitor and so I know I was in Zone 4 for 88% of the duration. This seems wrong given the zone descriptions, but I am confident I have my correct max heart rate and zones. Is this normal?

[@RichardJungschlager]

Been trying to figure this whole heart rate thing out ;) Very clear video (and still going through your other videos) but.. if I check my Coros Vertix and set it wiht HRR.. it has 6 zones? So confusing! And then Zone 2 is 59-74%.. again different.. Could you explain the 6 vs 5 zones and the difference in percentages? (or maybe there is a vid I missed) 🙏

[@suppersday]

Great video, however at the start you mention zone II is 60-70% of max HR, but the Karvonen method says that zone II is closer to 70-80% (70% of MHR is about 133 but 48+(0.7x142) = 148) 🤔 How can they both be zone II given zone II is beneficial due to the specific blood lactate range?

[@hortod1]

Thx for your videos. Can you comment more on heat training? I’m on a work trip and it was about 90° f today. I was aiming for Z2, but even the slightest elevation gain caused my hr to jump to Z4 and sometimes Z5. Yes it was hot, but I never at any point felt I couldn’t carry on a conversation, despite my HR being so high. I wear a chest strap so I’m confident the HR was correct. Should I still try for Z2 in a case like this? Thx-

[@styx85]

Good question, I'd be curious to know this as well. It seems possible that heart rate isn't a perfect proxy for the systemic load we're trying to measure here, and that external factors like temperature can increase heart rate (for temperature regulation) without increasing lactate production, for example.

[@jeffreyagnes2232]

On the Garmin Connect app, I changed the heart rate zone based on % of HRR instead of % of Max Heart Rate. After I changed this, my heart zone is the same as calculated with the karvonen formula. Same like everyone else’s comment, my zone 3 reading (based on % max heart rate) became my zone 2 (after I changed the setting to base on % of HRR). Can someone else try to change their setting and see if it’s similar as my finding?

[@pelleruma]

Since I'm almost 60 years old, according to those standards, I wouldn't even be able to run, because I can never be in zone 2, because even the slowest run (7min/km) is 135-145. I still run, I try to be in that range, although I feel like I can go faster, but then I see that I'm going into the red zone, so I don't push. It's important for me to run. Usually 5km, almost every day. Lately, I have increased the distance, because I am going to the marathon in Belgrade on April 28. greeting

[@jazzper_nl]

I have/had a hard time to stay in zone 2 based on max 70% of HRmax. This Karvonen formula is way easier to stay in zone 2 but it feels like cheating :)

[@ankitaggarwal028]

Hi. Z2 as per MHR method = 114-133, but as per Karvonen turns out to be 136-152. Which one to follow. Can you help

[@billw2461]

One issue I have is that my resting heart rate while asleep is 45 or so, but while awake its 55-60, which messes up automatic zone calculation on Garmin. Setting resting heart rate manually fixes it.

[@drumrunner72]

Great video James. So is using the %HHR (resting heart rate) method better than %LT? As you mentioned in the video, I find my RHR constantly changing which, in turn, messes up my zones. I really don’t know which system to use for the best.

[@dentonliving5299]

Thank you. The old 220 - age is just wrong. Using that I am the same as Jakob Ingebrigtsen or Kipchoge

[@jhunt5578]

The calculations in the video put me in zone 3 compared to my Garmins zone 3

[@pawez1601]

Whats wrong with your mic? Or is it issue with my headphones

[@timhiker5512]

Question for the audience: my Garmin watch usually reports a resting heart rate around 45, my Fitbit 53. Which is more likely to be accurate? Anyone else observe this?

[@jonnygspot4]

Same question from me too. I use both these 2 watches and find a very similar difference also.

[@JamesDunne]

Says a lot about wrist based optical HR sensors!

[@ian4iPad2]

Why not simply measure your resting pulse with a finger and stop watch, and then compare each device? I think it’s best done before getting out of bed in the morning but try it several times during the day after a period of relaxing, sitting down and definitively before eating.

[@bartb217]

Always use a heart rate strap.

[@dataevolver4756]

A 30 second pulse count should confirm which device is most accurate@@JamesDunne

[@humanBonsai]

Thank you so much James, this is so helpful, especially the formulas

[@heikostock9959]

Thank you so much for that great video. I watched it about 5 times and understood most of it. But I did not get one specific point: shall I just stay in Zone 2 for 80% of my training or does also Zone 3 comes into consideration? I would be very thankful receiving an answer from you or the Community

[@gregrowntree3187]

AFAIK stay in Zone 2 for 80%

[@CSWells-uq4jx]

I just compared how I have my zones manually set based on feel, to what this formula tells me. I was pretty darn close. I was only off by about 2 bpm.

[@JamesDunne]

That's impressive!

[@paulpitcher965]

Once again James you’ve nailed it, superb content which explains so well. 👍🏼

[@JamesDunne]

Thank you, Paul. Much appreciated!

[@giordanomeacci5194]

A really great video James, you are unique!

[@MrHippyFunk]

Way too much math!😢

[@awcarpetsflooring9380]

Is the resting heart rate , The sleeping resting heart rate ? Or the lowest awake resting heart rate?

[@JamesDunne]

I generally go for lowest waking

[@bartb217]

Did a long zone 2 run yesterday at 24 degrees celsius and more than 80% humidity. Heart rate was still 3 higher on average on the same route as a week before (20 degrees and under 50% humidity) and going 5sec/km slower. External factors have a huge impact.

[@alanshrimpton6787]

5 sec isn't a huge factor while training but might be in a race. Just going up a slight incline will change much more than 5sec. If you run at the bottom of zone 2 and the top of zone 2 you will see a much bigger speed range than 5 sec.

[@bartb217]

@@alanshrimpton6787 I went 5 seconds slower per km and still had a 3 beat higher heart beat ... even with a lot of drinking during that run.

[@alanshrimpton6787]

@@bartb217 I assume your using a cheststrap. Funny I can be dog tired and still my HR doesn't change much when running but my slow runs are anywhere from 5:10 to 5:30 min/km and HR is under my 70% max which I consider an easy run which is under 124bpm. I often run them at 119bpm

[@paulward2783]

MHR 160 - RPR 39-43 - Age 63 - And I find I cannot run more than 10k and even that takes me 60 minutes !!

[@ian4iPad2]

How are you at sprinting, Paul? No one talks about sprinting (especially for seniors), it’s all endurance and marathons! Horses for courses, as they say. At 65 now, 10k is very much my distance but in my youth I was defo a sprinter!

[@paulward2783]

@@ian4iPad2 I'm not sure to be honest - I've never been a sprinter. I just put my lack of endurance down to age and covid. Perhaps I should follow you and just say "10k is all I'm going to do" ?

[@ian4iPad2]

@@paulward2783 Well I may do a half marathon sometime but beyond that seems counterproductive as I decided to run mainly for health and mobility (I’m 65 now). My little hypothesis: the fit human body has enough energy available to exercise hard for say up to 2 hours, so for Kipchoge that’s a marathon, for me that’s probably not more than a half marathon, at a very big pinch. Any more is diminishing returns - destructive. But 10km is 50 minutes-ish. Quite manageable without fuelling or water during the race (do it before and after) and significantly less risk of sustaining injuries, immediate and long term. I reckon 10k is what the limit ancient tribal men ran before packing in the hunt and heading back to see what roots and berries the womenfolk had gathered. I don’t do many events though, about 4 organised races each year.

[@michaelmulligan0]

So in theory, an ideal interval session could be 8 mins at zone 2 and 2 mins at zone 4/5 repeated 6 times ?

[@styx85]

That doesn't sound great to me. The 80:20 principle isn't usually applied _within_ sessions, but across weeks. If the goal of the interval session is to push VO2max, going to zone 2 for eight minutes between reps might be counter-productive. Also, getting only eight minutes of zone 2 before going into another hard interval isn't going to be enough to get any zone 2 benefits. So this sounds like the worst of both worlds.

[@michaelmulligan0]

@@styx85 or a 100 min run with the first 80 mins in zone 2 ?

[@styx85]

@@michaelmulligan0 That's better I think. Incorporating a set of strides or even some hill sprints after a zone 2 run is a common way of doing it. But I'm no coach, so take what I say with a grain of salt.

[@Khallnayakkk]

I live in India with temperatures going upto 40-42°C very often with about 70% or more humidity during summers. Maintaing a low heart is almost impossible for me even during a light run. Can you please suggest any solutions?

[@chuc.dxq3809]

you can try to run at early morning or night.

[@st4331]

I have a similar issue in Thailand. The best solution is to use Karvonen to calculate your zones, then spend 80%+ of your running time in Z2, even if that means walking. After a few weeks I was able to run without walk breaks despite 33-36C (in the shade) and you will keep improving. The key is being consistent.

[@Khallnayakkk]

​@@st4331thanks for the suggestion

[@ankitaggarwal028]

Your HR would improve with time. Do what you can wherever you are

[@PytrStarlight]

Heart training got me marathon ready in 2 months. I recommend zone 2 training to anyone willing to talk fitness lol. Glad theres so much content on it.

[@specialtroopg]

According to Attia's book, the zone 2 he's talking about ia 70-85%. Not 60-70%

[@JamesDunne]

If I remember rightly, Attia refers to 70-85% of maxHR, rather than using heart rate reserve as per Karvonen. Using our hypothetical "Runner X" example from this video, 60-70% based on Karvonen is 134-147 bpm, whereas Attia's 70-85% of maxHR would equate to a much wider range of 130-158 bpm... which is a pretty huge range!

[@goodyeoman4534]

It just doesn't work for me. I know I'm above average fitness, but a gentle warm up still get me into zone 3. So I'd have to walk-jog-walk-jog to stay in zone 2. If staying in zone 2 was that important, I'd just do star jumps instead at home, which would be easier to measure and control.

[@harshsinghal9136]

Wish you were clearer in your diction...you rambled away rolling your words