I know the recommendation is to keep your heart rate between 120-150 BPM for easy mileage. However, this could mean (from my HR test) a 5-6 min/mile difference between the two ranges. Which end of the spectrum is it better to stick to for aerobic development?
Also, what is the easy pace mileage speed for pro marathoners out of curiosity?
this formula seems to work for me. but i don't have an unusually low or high resting or max HR.
70-75% max Hr everyone different but 120-150 is too much of a gap
AC3 wrote:
I know the recommendation is to keep your heart rate between 120-150 BPM for easy mileage. However, this could mean (from my HR test) a 5-6 min/mile difference between the two ranges. Which end of the spectrum is it better to stick to for aerobic development?
Also, what is the easy pace mileage speed for pro marathoners out of curiosity?
/u/Birdmanspurs is right. 70-75% Max HR is what should be run for easy runs. 120-150BPM is really low, unless you are well trained or very old. My 70-75% HR of easy runs are 160bpm.
But forget HR if you aren't familiar with HR training, easy should be easy. Really easy and be able to hold a convo. Run hard hard run easy easy
The correct formula is based on percent of heart rate reserve.
For example if your maximum HR is 174 and your minimum HR is 44, then your heart rate reserve is 130 bpm.
A 70% effort would be [44+(.70x130)] = 135 bpm.
A 50% effort would be [44+(.50x130)] = 109 bpm.
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