HR to Pace?

I train (much to the chagrin of many on here) pretty much by HR. Nonetheless, in all my reading and personal experience (over 8 years of constant use) I've found that it's almost entirely individual. There are some constants, but, even those vary from individual to individual and within that individual, from year to year, season to season, month to month, week to week and day to day.

Okay, so, there's a lot of big question marks. That's out of the way. Some general guidelines I've found:

1) find your max. Until you really have a solid idea of your upper limit, it's all really just entertainment. The most accurate maxes I've found have come in the last 1/2 mile of 3k-5k races/TT's. Other people have different suggestions on how to get it.

2) realize there are two ways to scale your HR...both of which are equally valid:

a. use your absolute heart rate. Simple one here. If your max is 200bpm and you want to run at 75% of your max, that's 0.75 x 200 = 150. Simple.

b. use your heart rate reserve. This requires a little more work, but, I find it's worth it. Okay, here are the steps: find your max (MHR), find your resting heart rate (RH), subtract your RH from your MHR. When you have the difference THEN multiply the percentage you are for by that new number (we'll call it the Reserve Heart Rate, RHR). Once you have that RHR add the RH back into it and you have your new number. A practical example.

MHR = 200

RH = 50

RHR = 200 - 50 = 150

If you want to run at 75%, then, 0.75 X 150 = 112.5

Adding in your RH (50) gives you 50 + 112.5 = 162.5

So, with od 1 (absolute) you get 150 for 75%. With od 2 (reserve) you get 162.5 for 75%.

3) Now onto the pace question. If you want to stick with the Heart rate numbers, you have to go by heart rate, not pace. There will be some perterbations from day to day, but, the idea is to listen to your body...not your watch. Here are the HR %'s I've used:

Mile-98%

3k-100%

5k-98%

10k-95%

15k-90%

Tempo runs-88-90%

Half-88%

Marathon-80-85%

Easy 50-80%

So, with that in mind, you can run your runs by the numbers, but, realize that these are average PEAK heart rates. Of course, you have to go from lower heart rates to higher ones as you begin the race because you are increasing your flow according to your muscle's needs

and that takes a couple of minutes.

At any rate, saying I run 6:30 pace at 80% when I'm 40 is only meaningful if you know how fast you ran the same effort (80%) when you were younger. Besides, you heart rate max drops as you age...so, what used to be 80% will become 81% at some point then 82% at another...you see the progression. Anyhow, you have to establish your own set of numbers. I freaked out when I heard that Viren still has heart rate of like 80-90bpm at a 6:40 pace now...at age 50. His max is definitely near 200, but, he has trained his body to run at that low of an effort. For me to try to "run" that low, at 27, would be laughable. I'd do about 25 minute miles.

Also, if you used the reserve od, take your pulse regularly...maybe every 2nd or 3rd day. I take mine every morning. It helps you stay on top of your fitness and not overtrain. If you want, I've got a chart with efforts plotted from 100% MHR to 60% starting with a resting heart rate of 20 and it goes up to about 60bpm. It helps me. All I have to do is glance at the numbers and set my watch before I go out the door.

Hope some of this helps.

i'd like to see a copy of that chart if you could get it on the site

I'll try...the whole excel posting thing doesn't work too well on here. Give me a minute.

200 1.00 0.99 0.98 0.97 0.96 0.95 0.94 0.93 0.92 0.91 0.90 0.89 0.88 0.87 0.86 0.85 0.84 0.83 0.82 0.81 0.80 0.79 0.78 0.77 0.76 0.75 0.74 0.73 0.72 0.71 0.70 0.69 0.68 0.67 0.66 0.65 0.64 0.63 0.62 0.61 0.60

60 200 198.6 197.2 195.8 194.4 193 191.6 190.2 188.8 187.4 186 184.6 183.2 181.8 180.4 179 177.6 176.2 174.8 173.4 172 170.6 169.2 167.8 166.4 165 163.6 162.2 160.8 159.4 158 156.6 155.2 153.8 152.4 151 149.6 148.2 146.8 145.4 144

59 200 198.59 197.18 195.77 194.36 192.95 191.54 190.13 188.72 187.31 185.9 184.49 183.08 181.67 180.26 178.85 177.44 176.03 174.62 173.21 171.8 170.39 168.98 167.57 166.16 164.75 163.34 161.93 160.52 159.11 157.7 156.29 154.88 153.47 152.06 150.65 149.24 147.83 146.42 145.01 143.6

58 200 198.58 197.16 195.74 194.32 192.9 191.48 190.06 188.64 187.22 185.8 184.38 182.96 181.54 180.12 178.7 177.28 175.86 174.44 173.02 171.6 170.18 168.76 167.34 165.92 164.5 163.08 161.66 160.24 158.82 157.4 155.98 154.56 153.14 151.72 150.3 148.88 147.46 146.04 144.62 143.2

57 200 198.57 197.14 195.71 194.28 192.85 191.42 189.99 188.56 187.13 185.7 184.27 182.84 181.41 179.98 178.55 177.12 175.69 174.26 172.83 171.4 169.97 168.54 167.11 165.68 164.25 162.82 161.39 159.96 158.53 157.1 155.67 154.24 152.81 151.38 149.95 148.52 147.09 145.66 144.23 142.8

56 200 198.56 197.12 195.68 194.24 192.8 191.36 189.92 188.48 187.04 185.6 184.16 182.72 181.28 179.84 178.4 176.96 175.52 174.08 172.64 171.2 169.76 168.32 166.88 165.44 164 162.56 161.12 159.68 158.24 156.8 155.36 153.92 152.48 151.04 149.6 148.16 146.72 145.28 143.84 142.4

55 200 198.55 197.1 195.65 194.2 192.75 191.3 189.85 188.4 186.95 185.5 184.05 182.6 181.15 179.7 178.25 176.8 175.35 173.9 172.45 171 169.55 168.1 166.65 165.2 163.75 162.3 160.85 159.4 157.95 156.5 155.05 153.6 152.15 150.7 149.25 147.8 146.35 144.9 143.45 142

54 200 198.54 197.08 195.62 194.16 192.7 191.24 189.78 188.32 186.86 185.4 183.94 182.48 181.02 179.56 178.1 176.64 175.18 173.72 172.26 170.8 169.34 167.88 166.42 164.96 163.5 162.04 160.58 159.12 157.66 156.2 154.74 153.28 151.82 150.36 148.9 147.44 145.98 144.52 143.06 141.6

53 200 198.53 197.06 195.59 194.12 192.65 191.18 189.71 188.24 186.77 185.3 183.83 182.36 180.89 179.42 177.95 176.48 175.01 173.54 172.07 170.6 169.13 167.66 166.19 164.72 163.25 161.78 160.31 158.84 157.37 155.9 154.43 152.96 151.49 150.02 148.55 147.08 145.61 144.14 142.67 141.2

52 200 198.52 197.04 195.56 194.08 192.6 191.12 189.64 188.16 186.68 185.2 183.72 182.24 180.76 179.28 177.8 176.32 174.84 173.36 171.88 170.4 168.92 167.44 165.96 164.48 163 161.52 160.04 158.56 157.08 155.6 154.12 152.64 151.16 149.68 148.2 146.72 145.24 143.76 142.28 140.8

51 200 198.51 197.02 195.53 194.04 192.55 191.06 189.57 188.08 186.59 185.1 183.61 182.12 180.63 179.14 177.65 176.16 174.67 173.18 171.69 170.2 168.71 167.22 165.73 164.24 162.75 161.26 159.77 158.28 156.79 155.3 153.81 152.32 150.83 149.34 147.85 146.36 144.87 143.38 141.89 140.4

50 200 198.5 197 195.5 194 192.5 191 189.5 188 186.5 185 183.5 182 180.5 179 177.5 176 174.5 173 171.5 170 168.5 167 165.5 164 162.5 161 159.5 158 156.5 155 153.5 152 150.5 149 147.5 146 144.5 143 141.5 140

49 200 198.49 196.98 195.47 193.96 192.45 190.94 189.43 187.92 186.41 184.9 183.39 181.88 180.37 178.86 177.35 175.84 174.33 172.82 171.31 169.8 168.29 166.78 165.27 163.76 162.25 160.74 159.23 157.72 156.21 154.7 153.19 151.68 150.17 148.66 147.15 145.64 144.13 142.62 141.11 139.6

48 200 198.48 196.96 195.44 193.92 192.4 190.88 189.36 187.84 186.32 184.8 183.28 181.76 180.24 178.72 177.2 175.68 174.16 172.64 171.12 169.6 168.08 166.56 165.04 163.52 162 160.48 158.96 157.44 155.92 154.4 152.88 151.36 149.84 148.32 146.8 145.28 143.76 142.24 140.72 139.2

47 200 198.47 196.94 195.41 193.88 192.35 190.82 189.29 187.76 186.23 184.7 183.17 181.64 180.11 178.58 177.05 175.52 173.99 172.46 170.93 169.4 167.87 166.34 164.81 163.28 161.75 160.22 158.69 157.16 155.63 154.1 152.57 151.04 149.51 147.98 146.45 144.92 143.39 141.86 140.33 138.8

46 200 198.46 196.92 195.38 193.84 192.3 190.76 189.22 187.68 186.14 184.6 183.06 181.52 179.98 178.44 176.9 175.36 173.82 172.28 170.74 169.2 167.66 166.12 164.58 163.04 161.5 159.96 158.42 156.88 155.34 153.8 152.26 150.72 149.18 147.64 146.1 144.56 143.02 141.48 139.94 138.4

45 200 198.45 196.9 195.35 193.8 192.25 190.7 189.15 187.6 186.05 184.5 182.95 181.4 179.85 178.3 176.75 175.2 173.65 172.1 170.55 169 167.45 165.9 164.35 162.8 161.25 159.7 158.15 156.6 155.05 153.5 151.95 150.4 148.85 147.3 145.75 144.2 142.65 141.1 139.55 138

44 200 198.44 196.88 195.32 193.76 192.2 190.64 189.08 187.52 185.96 184.4 182.84 181.28 179.72 178.16 176.6 175.04 173.48 171.92 170.36 168.8 167.24 165.68 164.12 162.56 161 159.44 157.88 156.32 154.76 153.2 151.64 150.08 148.52 146.96 145.4 143.84 142.28 140.72 139.16 137.6

43 200 198.43 196.86 195.29 193.72 192.15 190.58 189.01 187.44 185.87 184.3 182.73 181.16 179.59 178.02 176.45 174.88 173.31 171.74 170.17 168.6 167.03 165.46 163.89 162.32 160.75 159.18 157.61 156.04 154.47 152.9 151.33 149.76 148.19 146.62 145.05 143.48 141.91 140.34 138.77 137.2

42 200 198.42 196.84 195.26 193.68 192.1 190.52 188.94 187.36 185.78 184.2 182.62 181.04 179.46 177.88 176.3 174.72 173.14 171.56 169.98 168.4 166.82 165.24 163.66 162.08 160.5 158.92 157.34 155.76 154.18 152.6 151.02 149.44 147.86 146.28 144.7 143.12 141.54 139.96 138.38 136.8

41 200 198.41 196.82 195.23 193.64 192.05 190.46 188.87 187.28 185.69 184.1 182.51 180.92 179.33 177.74 176.15 174.56 172.97 171.38 169.79 168.2 166.61 165.02 163.43 161.84 160.25 158.66 157.07 155.48 153.89 152.3 150.71 149.12 147.53 145.94 144.35 142.76 141.17 139.58 137.99 136.4

40 200 198.4 196.8 195.2 193.6 192 190.4 188.8 187.2 185.6 184 182.4 180.8 179.2 177.6 176 174.4 172.8 171.2 169.6 168 166.4 164.8 163.2 161.6 160 158.4 156.8 155.2 153.6 152 150.4 148.8 147.2 145.6 144 142.4 140.8 139.2 137.6 136

39 200 198.39 196.78 195.17 193.56 191.95 190.34 188.73 187.12 185.51 183.9 182.29 180.68 179.07 177.46 175.85 174.24 172.63 171.02 169.41 167.8 166.19 164.58 162.97 161.36 159.75 158.14 156.53 154.92 153.31 151.7 150.09 148.48 146.87 145.26 143.65 142.04 140.43 138.82 137.21 135.6

38 200 198.38 196.76 195.14 193.52 191.9 190.28 188.66 187.04 185.42 183.8 182.18 180.56 178.94 177.32 175.7 174.08 172.46 170.84 169.22 167.6 165.98 164.36 162.74 161.12 159.5 157.88 156.26 154.64 153.02 151.4 149.78 148.16 146.54 144.92 143.3 141.68 140.06 138.44 136.82 135.2

37 200 198.37 196.74 195.11 193.48 191.85 190.22 188.59 186.96 185.33 183.7 182.07 180.44 178.81 177.18 175.55 173.92 172.29 170.66 169.03 167.4 165.77 164.14 162.51 160.88 159.25 157.62 155.99 154.36 152.73 151.1 149.47 147.84 146.21 144.58 142.95 141.32 139.69 138.06 136.43 134.8

36 200 198.36 196.72 195.08 193.44 191.8 190.16 188.52 186.88 185.24 183.6 181.96 180.32 178.68 177.04 175.4 173.76 172.12 170.48 168.84 167.2 165.56 163.92 162.28 160.64 159 157.36 155.72 154.08 152.44 150.8 149.16 147.52 145.88 144.24 142.6 140.96 139.32 137.68 136.04 134.4

35 200 198.35 196.7 195.05 193.4 191.75 190.1 188.45 186.8 185.15 183.5 181.85 180.2 178.55 176.9 175.25 173.6 171.95 170.3 168.65 167 165.35 163.7 162.05 160.4 158.75 157.1 155.45 153.8 152.15 150.5 148.85 147.2 145.55 143.9 142.25 140.6 138.95 137.3 135.65 134

34 200 198.34 196.68 195.02 193.36 191.7 190.04 188.38 186.72 185.06 183.4 181.74 180.08 178.42 176.76 175.1 173.44 171.78 170.12 168.46 166.8 165.14 163.48 161.82 160.16 158.5 156.84 155.18 153.52 151.86 150.2 148.54 146.88 145.22 143.56 141.9 140.24 138.58 136.92 135.26 133.6

33 200 198.33 196.66 194.99 193.32 191.65 189.98 188.31 186.64 184.97 183.3 181.63 179.96 178.29 176.62 174.95 173.28 171.61 169.94 168.27 166.6 164.93 163.26 161.59 159.92 158.25 156.58 154.91 153.24 151.57 149.9 148.23 146.56 144.89 143.22 141.55 139.88 138.21 136.54 134.87 133.2

32 200 198.32 196.64 194.96 193.28 191.6 189.92 188.24 186.56 184.88 183.2 181.52 179.84 178.16 176.48 174.8 173.12 171.44 169.76 168.08 166.4 164.72 163.04 161.36 159.68 158 156.32 154.64 152.96 151.28 149.6 147.92 146.24 144.56 142.88 141.2 139.52 137.84 136.16 134.48 132.8

31 200 198.31 196.62 194.93 193.24 191.55 189.86 188.17 186.48 184.79 183.1 181.41 179.72 178.03 176.34 174.65 172.96 171.27 169.58 167.89 166.2 164.51 162.82 161.13 159.44 157.75 156.06 154.37 152.68 150.99 149.3 147.61 145.92 144.23 142.54 140.85 139.16 137.47 135.78 134.09 132.4

30 200 198.3 196.6 194.9 193.2 191.5 189.8 188.1 186.4 184.7 183 181.3 179.6 177.9 176.2 174.5 172.8 171.1 169.4 167.7 166 164.3 162.6 160.9 159.2 157.5 155.8 154.1 152.4 150.7 149 147.3 145.6 143.9 142.2 140.5 138.8 137.1 135.4 133.7 132

Okay, that came out poorly...let me retry.

Okay, here you go...I've broken it up into 5 since I am too comptuer illiterate to post a chart in the proper format. It reads for a person with 200bpm max and resting heart rates of 60, 59, 58, 57, and 56 across the top row. The colums are percentages for the appropriate reserve heart rates listed in the left hand colums.

I hope this comes out well. If it doesn't e-mail me and I will send it to you.

200 60 59 58 57 56

1 200 200 200 200 200

0.99 198.6 198.59 198.58 198.57 198.56

0.98 197.2 197.18 197.16 197.14 197.12

0.97 195.8 195.77 195.74 195.71 195.68

0.96 194.4 194.36 194.32 194.28 194.24

0.95 193 192.95 192.9 192.85 192.8

0.94 191.6 191.54 191.48 191.42 191.36

0.93 190.2 190.13 190.06 189.99 189.92

0.92 188.8 188.72 188.64 188.56 188.48

0.91 187.4 187.31 187.22 187.13 187.04

0.9 186 185.9 185.8 185.7 185.6

0.89 184.6 184.49 184.38 184.27 184.16

0.88 183.2 183.08 182.96 182.84 182.72

0.87 181.8 181.67 181.54 181.41 181.28

0.86 180.4 180.26 180.12 179.98 179.84

0.85 179 178.85 178.7 178.55 178.4

0.84 177.6 177.44 177.28 177.12 176.96

0.83 176.2 176.03 175.86 175.69 175.52

0.82 174.8 174.62 174.44 174.26 174.08

0.81 173.4 173.21 173.02 172.83 172.64

0.8 172 171.8 171.6 171.4 171.2

0.79 170.6 170.39 170.18 169.97 169.76

0.78 169.2 168.98 168.76 168.54 168.32

0.77 167.8 167.57 167.34 167.11 166.88

0.76 166.4 166.16 165.92 165.68 165.44

0.75 165 164.75 164.5 164.25 164

0.74 163.6 163.34 163.08 162.82 162.56

0.73 162.2 161.93 161.66 161.39 161.12

0.72 160.8 160.52 160.24 159.96 159.68

0.71 159.4 159.11 158.82 158.53 158.24

0.7 158 157.7 157.4 157.1 156.8

0.69 156.6 156.29 155.98 155.67 155.36

0.68 155.2 154.88 154.56 154.24 153.92

0.67 153.8 153.47 153.14 152.81 152.48

0.66 152.4 152.06 151.72 151.38 151.04

0.65 151 150.65 150.3 149.95 149.6

0.64 149.6 149.24 148.88 148.52 148.16

0.63 148.2 147.83 147.46 147.09 146.72

0.62 146.8 146.42 146.04 145.66 145.28

0.61 145.4 145.01 144.62 144.23 143.84

0.6 144 143.6 143.2 142.8 142.4

That seemed to work, so here are some more. You can cut and paste this into excel without any problems. If needs be you can do Text to Columns or Tab delimit it and it will be fine.

55 54 53 52 51 50 49 48 47 46

200 200 200 200 200 200 200 200 200 200

198.55 198.54 198.53 198.52 198.51 198.5 198.49 198.48 198.47 198.46

197.1 197.08 197.06 197.04 197.02 197 196.98 196.96 196.94 196.92

195.65 195.62 195.59 195.56 195.53 195.5 195.47 195.44 195.41 195.38

194.2 194.16 194.12 194.08 194.04 194 193.96 193.92 193.88 193.84

192.75 192.7 192.65 192.6 192.55 192.5 192.45 192.4 192.35 192.3

191.3 191.24 191.18 191.12 191.06 191 190.94 190.88 190.82 190.76

189.85 189.78 189.71 189.64 189.57 189.5 189.43 189.36 189.29 189.22

188.4 188.32 188.24 188.16 188.08 188 187.92 187.84 187.76 187.68

186.95 186.86 186.77 186.68 186.59 186.5 186.41 186.32 186.23 186.14

185.5 185.4 185.3 185.2 185.1 185 184.9 184.8 184.7 184.6

184.05 183.94 183.83 183.72 183.61 183.5 183.39 183.28 183.17 183.06

182.6 182.48 182.36 182.24 182.12 182 181.88 181.76 181.64 181.52

181.15 181.02 180.89 180.76 180.63 180.5 180.37 180.24 180.11 179.98

179.7 179.56 179.42 179.28 179.14 179 178.86 178.72 178.58 178.44

178.25 178.1 177.95 177.8 177.65 177.5 177.35 177.2 177.05 176.9

176.8 176.64 176.48 176.32 176.16 176 175.84 175.68 175.52 175.36

175.35 175.18 175.01 174.84 174.67 174.5 174.33 174.16 173.99 173.82

173.9 173.72 173.54 173.36 173.18 173 172.82 172.64 172.46 172.28

172.45 172.26 172.07 171.88 171.69 171.5 171.31 171.12 170.93 170.74

171 170.8 170.6 170.4 170.2 170 169.8 169.6 169.4 169.2

169.55 169.34 169.13 168.92 168.71 168.5 168.29 168.08 167.87 167.66

168.1 167.88 167.66 167.44 167.22 167 166.78 166.56 166.34 166.12

166.65 166.42 166.19 165.96 165.73 165.5 165.27 165.04 164.81 164.58

165.2 164.96 164.72 164.48 164.24 164 163.76 163.52 163.28 163.04

163.75 163.5 163.25 163 162.75 162.5 162.25 162 161.75 161.5

162.3 162.04 161.78 161.52 161.26 161 160.74 160.48 160.22 159.96

160.85 160.58 160.31 160.04 159.77 159.5 159.23 158.96 158.69 158.42

159.4 159.12 158.84 158.56 158.28 158 157.72 157.44 157.16 156.88

157.95 157.66 157.37 157.08 156.79 156.5 156.21 155.92 155.63 155.34

156.5 156.2 155.9 155.6 155.3 155 154.7 154.4 154.1 153.8

155.05 154.74 154.43 154.12 153.81 153.5 153.19 152.88 152.57 152.26

153.6 153.28 152.96 152.64 152.32 152 151.68 151.36 151.04 150.72

152.15 151.82 151.49 151.16 150.83 150.5 150.17 149.84 149.51 149.18

150.7 150.36 150.02 149.68 149.34 149 148.66 148.32 147.98 147.64

149.25 148.9 148.55 148.2 147.85 147.5 147.15 146.8 146.45 146.1

147.8 147.44 147.08 146.72 146.36 146 145.64 145.28 144.92 144.56

146.35 145.98 145.61 145.24 144.87 144.5 144.13 143.76 143.39 143.02

144.9 144.52 144.14 143.76 143.38 143 142.62 142.24 141.86 141.48

143.45 143.06 142.67 142.28 141.89 141.5 141.11 140.72 140.33 139.94

142 141.6 141.2 140.8 140.4 140 139.6 139.2 138.8 138.4

All right...the last set.

45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30

200 200 200 200 200 200 200 200 200 200 200 200 200 200 200 200

198.45 198.44 198.43 198.42 198.41 198.4 198.39 198.38 198.37 198.36 198.35 198.34 198.33 198.32 198.31 198.3

196.9 196.88 196.86 196.84 196.82 196.8 196.78 196.76 196.74 196.72 196.7 196.68 196.66 196.64 196.62 196.6

195.35 195.32 195.29 195.26 195.23 195.2 195.17 195.14 195.11 195.08 195.05 195.02 194.99 194.96 194.93 194.9

193.8 193.76 193.72 193.68 193.64 193.6 193.56 193.52 193.48 193.44 193.4 193.36 193.32 193.28 193.24 193.2

192.25 192.2 192.15 192.1 192.05 192 191.95 191.9 191.85 191.8 191.75 191.7 191.65 191.6 191.55 191.5

190.7 190.64 190.58 190.52 190.46 190.4 190.34 190.28 190.22 190.16 190.1 190.04 189.98 189.92 189.86 189.8

189.15 189.08 189.01 188.94 188.87 188.8 188.73 188.66 188.59 188.52 188.45 188.38 188.31 188.24 188.17 188.1

187.6 187.52 187.44 187.36 187.28 187.2 187.12 187.04 186.96 186.88 186.8 186.72 186.64 186.56 186.48 186.4

186.05 185.96 185.87 185.78 185.69 185.6 185.51 185.42 185.33 185.24 185.15 185.06 184.97 184.88 184.79 184.7

184.5 184.4 184.3 184.2 184.1 184 183.9 183.8 183.7 183.6 183.5 183.4 183.3 183.2 183.1 183

182.95 182.84 182.73 182.62 182.51 182.4 182.29 182.18 182.07 181.96 181.85 181.74 181.63 181.52 181.41 181.3

181.4 181.28 181.16 181.04 180.92 180.8 180.68 180.56 180.44 180.32 180.2 180.08 179.96 179.84 179.72 179.6

179.85 179.72 179.59 179.46 179.33 179.2 179.07 178.94 178.81 178.68 178.55 178.42 178.29 178.16 178.03 177.9

178.3 178.16 178.02 177.88 177.74 177.6 177.46 177.32 177.18 177.04 176.9 176.76 176.62 176.48 176.34 176.2

176.75 176.6 176.45 176.3 176.15 176 175.85 175.7 175.55 175.4 175.25 175.1 174.95 174.8 174.65 174.5

175.2 175.04 174.88 174.72 174.56 174.4 174.24 174.08 173.92 173.76 173.6 173.44 173.28 173.12 172.96 172.8

173.65 173.48 173.31 173.14 172.97 172.8 172.63 172.46 172.29 172.12 171.95 171.78 171.61 171.44 171.27 171.1

172.1 171.92 171.74 171.56 171.38 171.2 171.02 170.84 170.66 170.48 170.3 170.12 169.94 169.76 169.58 169.4

170.55 170.36 170.17 169.98 169.79 169.6 169.41 169.22 169.03 168.84 168.65 168.46 168.27 168.08 167.89 167.7

169 168.8 168.6 168.4 168.2 168 167.8 167.6 167.4 167.2 167 166.8 166.6 166.4 166.2 166

167.45 167.24 167.03 166.82 166.61 166.4 166.19 165.98 165.77 165.56 165.35 165.14 164.93 164.72 164.51 164.3

165.9 165.68 165.46 165.24 165.02 164.8 164.58 164.36 164.14 163.92 163.7 163.48 163.26 163.04 162.82 162.6

164.35 164.12 163.89 163.66 163.43 163.2 162.97 162.74 162.51 162.28 162.05 161.82 161.59 161.36 161.13 160.9

162.8 162.56 162.32 162.08 161.84 161.6 161.36 161.12 160.88 160.64 160.4 160.16 159.92 159.68 159.44 159.2

161.25 161 160.75 160.5 160.25 160 159.75 159.5 159.25 159 158.75 158.5 158.25 158 157.75 157.5

159.7 159.44 159.18 158.92 158.66 158.4 158.14 157.88 157.62 157.36 157.1 156.84 156.58 156.32 156.06 155.8

158.15 157.88 157.61 157.34 157.07 156.8 156.53 156.26 155.99 155.72 155.45 155.18 154.91 154.64 154.37 154.1

156.6 156.32 156.04 155.76 155.48 155.2 154.92 154.64 154.36 154.08 153.8 153.52 153.24 152.96 152.68 152.4

155.05 154.76 154.47 154.18 153.89 153.6 153.31 153.02 152.73 152.44 152.15 151.86 151.57 151.28 150.99 150.7

153.5 153.2 152.9 152.6 152.3 152 151.7 151.4 151.1 150.8 150.5 150.2 149.9 149.6 149.3 149

151.95 151.64 151.33 151.02 150.71 150.4 150.09 149.78 149.47 149.16 148.85 148.54 148.23 147.92 147.61 147.3

150.4 150.08 149.76 149.44 149.12 148.8 148.48 148.16 147.84 147.52 147.2 146.88 146.56 146.24 145.92 145.6

148.85 148.52 148.19 147.86 147.53 147.2 146.87 146.54 146.21 145.88 145.55 145.22 144.89 144.56 144.23 143.9

147.3 146.96 146.62 146.28 145.94 145.6 145.26 144.92 144.58 144.24 143.9 143.56 143.22 142.88 142.54 142.2

145.75 145.4 145.05 144.7 144.35 144 143.65 143.3 142.95 142.6 142.25 141.9 141.55 141.2 140.85 140.5

144.2 143.84 143.48 143.12 142.76 142.4 142.04 141.68 141.32 140.96 140.6 140.24 139.88 139.52 139.16 138.8

142.65 142.28 141.91 141.54 141.17 140.8 140.43 140.06 139.69 139.32 138.95 138.58 138.21 137.84 137.47 137.1

141.1 140.72 140.34 139.96 139.58 139.2 138.82 138.44 138.06 137.68 137.3 136.92 136.54 136.16 135.78 135.4

139.55 139.16 138.77 138.38 137.99 137.6 137.21 136.82 136.43 136.04 135.65 135.26 134.87 134.48 134.09 133.7

138 137.6 137.2 136.8 136.4 136 135.6 135.2 134.8 134.4 134 133.6 133.2 132.8 132.4 132

If your heart rate is below 30, you don't need this chart anyway. I can post the formula and the od I used to generate these numbers if anyone cares.

Will

Thanks Will--that helps a lot. I really appreciate it.

pace and heart rate almost correlate' wind resistance will affect the higher speeds only very slightly, it affects sprinting speed, but we dont usually measure heart rate in a short sprint anyway.

so for example TWO DIFFERENT RUNNERS:

heart rate speed (kmh) heart rate speed (mph)

200(max h.r.) 20 kmh 180(max h.r.) 9 mph

190 19 170 8.5

180 18 160 8

170 17 150 7.5

160 16 140 7

150 15 130 6.5

140 14 120 6

130 13 110 5.5

120 12 100 5

110 11 90 4.5

100 10 80 4