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Heart Rate Training Zones

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Heart Rate Training Zones Empty Heart Rate Training Zones

Post  Stephanie on Fri Jul 08, 2011 11:06 am

When calculating your heart rate training zones, do you base them on your max heart rate or do you use your reserve heart rate?
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Post  John Kilpatrick on Fri Jul 08, 2011 11:15 am

Stephanie O wrote:When calculating your heart rate training zones, do you base them on your max heart rate or do you use your reserve heart rate?

I use the highest HR that I have recorded at the end of a 5K/10K race. I'm sure a true max HR would be higher...

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Post  Stephanie on Fri Jul 08, 2011 11:18 am

Do you also use your resting heart rate in the calculations?
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Post  Mike MacLellan on Fri Jul 08, 2011 11:20 am

I know Jerry used to post his HRR when he posted HR data. And someone... I think Martin VW, had a chart of various pace zones according to both HRmax and HRR.

I personally use my LTHR (most you can sustain in an hour race)/threshold pace for finding my zones.
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Post  Kenny B. on Fri Jul 08, 2011 11:30 am

Reserve HR Karvonen formula http://www.sport-fitness-advisor.com/heart-rate-reserve.html takes into account your resting HR and your max hr. (don't use 220-age that is not usually very accurate) Then you would want to use a chart that is based off of Reserve HR zones (not max HR zones). If you decide to choose this method then stick to it from cycle to cycle so you are comparing apples to apples.

If you decide to use just your max hr then use chart for max hr zones. You can determine you max HR (or close to it) many ways. I think you already know this. But a decent idea is what your HR max is during 5k race and add a few points 3-5. Reason is you can never hit your max HR. Others use TM and run up hill or do it at the track.

I find HRR (Heart Rate Reserve) to be the most accurate as it takes into account resting hr. I use HRR mainly!
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Post  Stephanie on Fri Jul 08, 2011 12:54 pm

@Kenny B. wrote:Reserve HR Karvonen formula http://www.sport-fitness-advisor.com/heart-rate-reserve.html takes into account your resting HR and your max hr. (don't use 220-age that is not usually very accurate) Then you would want to use a chart that is based off of Reserve HR zones (not max HR zones). If you decide to choose this method then stick to it from cycle to cycle so you are comparing apples to apples.

If you decide to use just your max hr then use chart for max hr zones. You can determine you max HR (or close to it) many ways. I think you already know this. But a decent idea is what your HR max is during 5k race and add a few points 3-5. Reason is you can never hit your max HR. Others use TM and run up hill or do it at the track.

I find HRR (Heart Rate Reserve) to be the most accurate as it takes into account resting hr. I use HRR mainly!
Yes, you are correct Kenny - I use my max from a 5k race. I think I used to have my old Garmin set to use my Reserve HR zones as you wrte about, but I killed my GPS a few weeks ago and had to send it off to get repaired/replaced. The new one arrived yesterday and I need to reprogram my zones again. Made me curious about what all the cool kids are using. Cool
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Post  charles on Fri Jul 08, 2011 12:58 pm

[(MAX HR – Resting HR) x HR Zone %] + Resting HR

My max is approx 203.
My resting HR is 50

e.g., [(203-50) x 60%] + 50 = 141

Below are my training zones:
ZONE I. Recovery
ZONE II. LSD
ZONE III. Tempo, Long repeats, fartlek, LSD Fast Finish, Pace runs.
ZONE IV. Short repeats
So in my case . . .

ZONE I. 60-65% 141- 150 bpm
ZONE II. 65-70% 150-157 bpm
ZONE III. 70-80% 157-172 bpm
ZONE IV. 80-90% 172-188 bpm
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Post  Jerry on Fri Jul 08, 2011 1:18 pm

This is a chart from Pfitz's Advanced Marathoning:

MHR% HRR%
VO2Max 94-98 93-98
LT 80-90 76-88
LSD 73-83 65-78
Recovery <75 <70

I played it just for fun in the Spring and it seemed to be consistent. The only problem I found is VO2Max Interval 800m, there was not enough time for the HR to peak.
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Post  Nick Morris on Fri Jul 08, 2011 3:30 pm

I used my max and my resting heart rates. Then I used a chart I found online to calculate the ranges.
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Post  Schuey on Fri Jul 08, 2011 5:16 pm

If and when I use hr data I will look at and use HRR. I believe it is a better way to maximize training.
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Post  Stephanie on Sat Jul 09, 2011 9:27 am

Thanks for your input everyone! Looks like I am on track with using HRR zones.
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