Heart Rate Zones

is this based on HR Max, Reserve or % of LT?

This is based on maximum heart rate.

search Keith Livingstone and read aerobic training, or search the HADD Training Plan. Excellent detailed plan of using HR to build aerobic base. Maffetone is also another option. The LR audience has other thoughts on Maffetone, but his model is tried and true with a number of masters runners (age 50+) who are running 32-33 min for 10k. Easy Interval Method is also worth a read.

Unfortunately, 220-age does not work for individuals (it doesn’t even really work well for populations).

If you’re going to train by HR, you’ll be well served to do some type of max HR test to find your personal max. Then you can work out zones. Lab testing is gold standard, but plenty of other ways to DIY, google can help.

And when you do, recall that max HR means ‘maximum’! So if your max really was 169, you would never see an HR higher than that, meaning you’d never get above zone 3 on your chart. Those % look like based on %VO2max or something.

Happy training!

There is a VERY small chance you max HR is that low. 220-age is one of the most widespread lies in exercise science. If you want to train by heart rate zones, then do a max HR test to see where it is at. Usually this can be achieved by a very hard 800m run. Additionally, if you peg your training zones to recent race performance, you shouldn’t jump to the new paces immediately, but take a few weeks to gradually make the paces faster

Thank you.

I appreciate everyone's input, thank you. I was definitely confusing VO2Max with MHR. I will do some more research and hopefully get a better training plan together.

If you want to use heart rate zones, the test by Joe Friel is good (easy to find with a Google search). It's based on an estimate of LTHR that you get from a 30 minute test, rather than max HR.

A637 wrote:

Hello,

I am relatively new to running and just completed my first half marathon. I finished in 2 hours and 3 minutes. I am trying to adjust my workouts and develop a new heart rate zone chart to follow. I am 51-years old which gives me a 100% heart rate of 169. Using this as a guide I developed the following chart:

Zone 1 75-80% = 127-135

Zone 2 81-89% = 137-150

Zone 3 96-100% = 162-169

Zone 4 102-105% = 172-177

Zone 5 106+ = 179+

Does this look correct or have I miscalculated the rates? I would really appreciate some expert opinions on this.

Thanks.

It might be correct for you, or it might not be. The need to find your own zones.

That 220-age formula isn't right for a lot of people. I'm 47. The formula says my max heart rate is 173. Yet during hard interval workouts in the heat, for example, I've gotten my heart rate up to 198 (confirmed by wrist watch, chest strap and manual count).

Therefore, all those formula-based zones are wrong for me.

I go by this: I know when I run very easy, very slow, I'm going to be in the high 130's-140's. When I do a moderately hard workout, I'll be in the 150's-160's. If its a very hard workout, I might average 170's (180s for the intense portions). In an all out sprint, for way too long, I might hit 190's very briefly (which I don't do often, because it feels terrible).

I've always run a higher heart rate for age, for some reason. I'm not sure the reason. But it's normal for me.

Only use HR on your easy to days to make sure you aren't running too fast, otherwise go by feel or pace.