How To Determine Heart Rate Zones Running

Five heart rate zones.

How to determine heart rate zones running. Setting heart rate zones running and cycling step 1 determine your lactate threshold heart rate lthr with a short test. Instructions enter your age and resting heart rate. To calculate your maximum heart rate subtract your age from 220. And the remaining 20 of your training in zones 3 to 5.

The best and most accurate way for a person to calculate their individual maximum running heart rate is by wearing a chest monitor while doing a treadmill test. As a general rule of thumb for endurance sports such as running cycling and triathlon you should aim to do 80 of your training in zones 1 to 2 mainly zone 2. To determine your heart rate zones you will need to do a race or solo time trial. There are five different heart rate zones 1 5 and your training plan can and should include workouts in all five zones.

208 7 age press calculate. Estimate your heart rate zones for easy running anaerobic threshold at and vo2 max workouts. To determine your ideal running heart rate you ll first need to calculate your maximum heart rate. There are various models of heart rate training zones all with their own labels but most nonelite runners follow five zones established by heart rate monitor company polar based on research.

Or you can do a time trial of 20 to 30 minutes in duration. Heart rate training zone calculator. Any race lasting up to an hour can be used. Enter your maximum heart rate if you know it otherwise leave that field blank and it will be estimated as follows.

Heart rate zones are closely linked to your aerobic and anaerobic thresholds. A fairly flat course should be used so that a consistent effort can be maintained over the distance. Note that your heart rate zones may differ between sports such as cycling and running. Do not use 220 minus your age to find max heart rate as this is as likely to be wrong as right.