Just got a heart rate monitor and wanted to know what your heart rate should be for easy runs, steady runs, hard runs?
Just got a heart rate monitor and wanted to know what your heart rate should be for easy runs, steady runs, hard runs?
Easy - 120 60%
Steady 140-150 70% (infrequent)
Hard 160 80%
I do 80-90/week, 40% of it at +-10% of MP. The rest of the time, I recover <120. "Steady" doesn't really translate into anything specific for me, so I avoid it. I am either 1) working or 2) resting. I tend to get better results that way, and waste less time.
I use mine for runs where effort level is the primary concern, which would be recovery runs, and tempo-runs:
Recovery 70-75%MHR
Tempo 85-90%MHR
You need to baseline your max heart rate and then apply the ranges above. Personally, I did 20 minutes of warmup followed by an all-out 800m run. Recovered for about 10 minutes, jogged a couple laps to get loose again, and then did an all out 400m. Your maximum heart rate during this trial should represent your actual max HR as long as you were going all-out.