Running To Heart Rate Simplified: THIS Is Why Heart Rate Zones ACTUALLY Matter:
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- čas přidán 1. 06. 2024
- Training to Heart Rate has been proven the way to go. But how do you do it? What do you need to look out for? What signs should look out for if you are overtraining? Watch this video as Sports Scientists, Lindsey Parry, Shona Hendrick and Devlin Eydin simplify heart rate training for you.
Let us know in the comments below if this video has helped you simply your heart rate training or if you have any questions for us to answer on upcoming videos...
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What is included in this video:
00:47 If you're not doing this, heart rate is not worth tracking
01:09 The best way to measure heart rate
02:40 How to use the heart rate data you are getting
03:16 What is zone 1 and how should it feel?
04:10 What is zone 2 and how should it feel?
05:23 What is zone 3 and how should it feel?
06:50 What is zone 4 and how should it feel?
07:15 What is zone 5 and how should it feel?
07:45 How much training should you do in each heart rate zone?
08:50 What happens if you're training too hard too often
10:37 The heart rate metric you should track every day
13:17 Heart rate variability and how to use it - Sport
Training with these heart rate numbers GREATLY helped me get faster over 5-10K racing. With that said, the GREATEST help along these lines was the RECOVERY days NOT being at TOO high a level that DID allow my body to recover on my EASY days... *No matter how slow you are going, you must keep your HR at that EASY pace, no matter what; even if you must walk to keep your HR BELOW that easy HR is, you MUST do it to allow your body recovery time.*
Thank you for saying it loud so clearly. I just ‚wasted‘ a year to meaningless training before realising that not my heartrate is the problem but my watch showing an absolutely not accurate heartrate. Today was the first day I trained with a chest strap and I literally could have cried so happy was I.
What wearable were you using?
@@WakeRunSleep I still am wearing the Garmim Vivoactive 3 Music and it works fine during slow everyday life, at night or activities like bike riding. It just completely sucks during running or activities where the heartrate jumps. I need it to show the HR quickly to be able to work efficiently in/at the end of zones. Now I added the Garmin HRM plus strap and all is fine…
That was my experience too. I found heart rate strap - I use Polar H10 - and arm strap (worn on inside of forearm just below elbow) - I use Wahoo’s strap - work almost identically well for me for cycling - I’ve put both on at the same time and they are within a couple of bps of each other consistently. I never use a wrist HR monitor to do HR zone training. If I’m running I’ll map my heart rate strap to my watch and use that.
I don’t think you are wasting a year training, you’re still running and moving, so you’re getting the benefits. No need to beat yourself up because of a slight variance in heartrate readings. Not the end of the world.
These heart rate zones or the perceived effort that Lindsey Parry describes, doesn't line up with much of the other things I've read or watched.
I wonder if they mixed together zone 2 and 3 and then muddy together zone 4 and 5?
Some runners run an hour in their aerobic threshold and finish a half marathon like that, that somewhere in zone 4.
Lindsey claims that you can stay in zone 4 in a couple of minutes,, but I don't think that lines up with how athletes approach effort during races.
Did someone else also think that Lindsey is erring on the cautious side here?
Great video! My club coach was explaining how as masters level athletes we tend to train too much at the threshold zones. I noticed this was true as soon as I paid attention. My fitness was no longer increasing. I’ve been careful for 2 weeks , and I’m feeling better looking forward to training, sleeping better, and my technique has improved. All from slowing down.
Thank you for the breakdown
These videos are great - thank you!
Thanks for a great video
Changed my perspective in how I view and train for endurance sports as an age grouper triathlete, I mean all you videos. Don’t stop more power to you and your team!
My overnight average HRV has been in the low 20s and separately, I noticed I have been waking up a lot during the night. It all makes sense that my body is in the fight or flight mode 😲 Thank you for the video!
6:37 I was not ready for the close-up. I laughed so hard even though nothing was funny about it. Thanks for the excellent video!
Great info. I have always understood that zone 1 is recovery, zone 2 is aerobic, zone 3 is tempo (long run half marathon trainning), zone 4 threshold means 1hr max effort, zone 5 is vo2max.
All zones except 6 are aerobic.
Great video.
Nice video. Glad I found this channel. I used to run lots of 5km runs. Gave it all every timeand ended at around 200 beats per minute during the last kilometer. Did that more or less on every session. Didn't make me faster either. I thought that was how one was supposed to train. Silly me. That stress is probably why i am in chronic fatigue these days. Nice to see smart people explain things. :-)
Best explanation yet of heart rate variability. 👍
I'm in school right now as an Exercise Science major, I like how this is explained here. I like to hear different people explain things, it really helps me out.
On the one hand, my performance completely changed and got lots better once I paid attention to my heart rate. On the other hand, I seem to feel and experience the zones differently than you explained. My brain is like 1 = slow walking, 2 = fast walking, 3 = slow running, 4 = fast running, 5 = sprinting. My training gradually moved on its own towards zone 4, but I started developing symptoms (weak lungs, forced to take a break, moody, thirsty, disappointed, fatigued, even bladder issues). Then I experimented with zone 3 and BOOM I rand a half marathon as smoothly as if I wanted to go for a walk in the park. Without any symptom at all (which had become a long list within the last two years). So... I guess each runner is an individual.
Wow very very informative
The content on this channel is consistently excellent. I appreciate all the work you put in to make these available. I'd quibble a little bit with describing Zone 5 as Vo2Max, because I've always understood those as mid-distance intervals, run at around 3K race effort, with approximately equal recovery. One minute Zone 5 intervals seems more like anaerobic repetitions. But I know I'm dealing in semantics here. Again, kudos for your consistent top notch content! Much appreciated!
Hey - awesome video! I wanted to mention that for women who have a menstrual cycle the resting heart rate naturally increases by about 5 bpm in the luteal phase (due to hormonal changes), just to point out that increase HR might not be illness or overtraining! :)
Hello, thanks for this great video. Is there a video to help us to calculate the single zones? Please advise, thanks
I use my watch and chest strap and both show the same heart readings.
Hi, thank you for sharing. Great info in this channel, and the way you explain is easy to follow even for a newbie like me. Keep the good work.
Thank you for watching Javier! Glad you enjoyed it.
I walk / run to a maximum 75 percent of my heart rate, trying to walk / run 5 - 10 km every day for 31 days. To me longer is better at lower intersity to build up a good base. After a month will add some speed work.
Thank you for your coaching style,and encouragement in doing it right😊
Three aspects of endurance make a good endurance athlete (and how to train for it):
1) Cardiovascular endurance (Heart & Lungs' ability to supply blood and oxygen to muscles throughout activity) - Improves at any intensity, but interval training has been shown to be extremely effective at increasing VO2 max.
2) Muscular endurance (Muscles' ability to convert energy (fat or carbohydrates) to force for extended periods of time) - Optimally trained via long endurance sessions at or around Zone 2.
3) Biomechanical endurance - The body's ability to withstand the forces from long endurance activities - Improved by strengthening of ligaments and muscles. For example by incorporating weight lifting in our training regimen.
Remember to ease into endurance training to avoid overuse injuries. Good luck everyone!
There is a zone 6, pure ATP and true anaerobic. Held at the highest intensity for about 10-50 seconds max.
very informative for me, thanks alot
I'm a focused runner. Your information is good.
Thank you Daniel, we really appreciate your kind words.
Thank you for this video. It does raise questions for me about trading in Zones. This week I did a 10k Tempo run @ 8:30-9:00 mm which was a hard effort and that came out as Zone 4. However my 10 mile easy pace run @10:30 mm came out the same. The perception of that run was Zone 2 as you explained in the video 🤷🏻♂️ I’m 50, using %HHR 52 resting / 186 MHR
Sometimes cadence influences a wrist based sensor. Tightening the wristband may help.
It's also possible that your heartrate just jumps to zone 4 immediately no matter what the effort. I had that problem too and running a higher percentage of my miles at a very low intensity ie. base building, fixed it for me.
12:50 - Woke up after a restless night on Comrades 2013 Up-Run morning with Resting Heart Rate about 12 higher than usual. So I did what most would do, I had breakfast, grabbed my gear and went to the start. On my way there I felt a slight headache too, so I knew the 10h30 target was out the window. Best I could hope for is an actual back to back finish. As I started running my heart rate was in the 160s instead of the 140s for the target comrades pace I usually run. I changed my strategy to slow down to a finish pace only and ignore the HR. I was simply saying to myself, "beat the bus"... On some photos I was only a few steps ahead of the 12H bus and the last 3-5K I was not even looking at my watch. I was simply focussing on breathing and just taking the next step. Made it with 6m20 to spare. Had I gone 1% or 2% slower, I would not have made it. Would I do it again. Probably not. But I now check my Resting Heart Rate every day. 1 or 2 up is fine, a jump of 4 to 5 and I'll take it easy. If it is still up the next day or it is 6+ up, I rest.
My watch HR stopped working. I think I’m just going back to running by feel. I’ll just use it to measure distance.
Any suggestions for types of exercise watches that link easily to a chest strap that has any easy to read dial? Thanks.
part of me appreciates the content and the knowledge these people share. But can I say its hard to take advice from someone that doesn't seem to be in shape about exercise.
Great
i have polar h10 but i stopped using it. first i thought it's a battery issue so i replaced the battery but still not measuring right. i was running easy and reading was around 160bpm so i kept slowing down and only went down to 155. i said f it if it doesn't go down anyway i'd do a tempo run and get home early. i was 5km into tempo run and i looked and it shows 90bpm. i didn't use it since then.
Hi guys, does a low resting pulse correspond to a low max HR ? I'm 67, RP 45 max 137, which seems low ?
Hi, after starting running 18 months ago and progressing from couch to 5k NHS then 10k and sticking around those distances 3 times a week. Huge difference to my life, my menapause and my mental health. Then last week I broke my toe and the x rays showed up osteoarthritis. Some advice I have had is to look at Chi running, I cannot picture any quality of life without running. I would love it if anyone has any experience or advice on this
Q
some weight training and plant based whole food diet will help u
Strava has run intensity which is very helpful and I use to see how stressful the run was.
For what I know, threshold HR can fluctuate from week to week and even day to day. If so, is it even possible (or necessary) to get perfectly accurate HR data during the training session? Unless you have a gas analyzer at hand to re-calculate your today's zones.
It won't be perfectly accurate. But by training to heart rate consistently for some time, you can get a strong sense of what the various efforts should feel like. I think that HR training teaches you how to train properly, but once you understand how it is supposed to feel, the HR data becomes largely superfluous. There are many who disagree with me, though...
I can't run for more than about 400 yards at 6 mph without my heart rate going way into zone 3 or 4 and I can't run any slower than that. VERY frustrating.
I've been jogging/running the 80/20 method for several years. Check out *80/20 Running* by *Matt Fitzgerald* . An excellent book that drills down into the details.
On Garmin, my zone 2 caps out at 134bpm, which is well below maf (150), then zone 3 caps at 153 (just above maf), and zone 4 caps around my estimated threshold of 172 (max HR 195).
Is this video really suggesting I should be doing 80% of my running below 134bpm? I try and keep my easy runs in the 140-150 range, but to get under 134bpm my running gait is so stunted I end up with massively beat up shins/calves more than a tempo long run.
I think the point of this video is just to forget what your watch or the MAF figures tell you. For zone 1, run at a very gentle pace for 30 minutes, find the min and max heart rate between minutes 10 to 30. Zone 2, faster but still able to talk comfortably for 30 minutes, again use min and max heart rate between minutes 10 to 30. Zone 3 the same, but at steady pace you can only just keep up for 30 minutes. Those won't line up neatly, you'll have to just use your judgment there. Zone 4 & 5 are maybe a bit more difficult to do.
So, does it mean that i'm actually in zone 3 having ~160HR, running pretty slow 7'30min/km 10K in ~1h 16min? Because my watch tells me its zone 4 which starts at 148bpm.
Because if i'd have to run for only 30minutes as fast as i can, my HR would be around 170+. I'm in mid 30s.
I can only recommend to get a chest strap. I learned that the hard way. Also the zones your watch shows can be changed, so they might be not the most accurate. I can recommend to find out what your max heartrate is and calculate down from there. There are many calculators in the internet to do that. For me running with 160-165 it is Zone threshold pace.
My watch when running …zone 5 for 30 mins. 🤔
Should I alter my hr zones if im on medication that increases my hr?
Ask your doctor?
So on a garmin device zone 2 is blue correct
Thanks for your answer LOL
Lol...i run 5k beeing in zone 5 the whole time (average178bpm). Training in zone 3 for me is literally just normal walking 🤷♂️
that does sound VERY exhausting 😳😬
Me, too. At 3.1 miles at 6 mph my heart rate is 182 bpm on a flat course running as slow as I can. When I hear about people running 4-hour marathons at 130-140 bpm while talking it seems like a magic trick to me.
I have a chest strap and a smartwatch and I get a better watch reading when I turn it so the face is on the underside or artery side of the wrist.
It's generally within 1 heart beat this way round but can be way off when on top of the wrist.
So I turn it now when I start a workout.
Defining zones with highly subjective 'parameters' like ability to talk doesn't make much sense to me. All heart rate monitors have zones defined as % of maximum heart rate. That's what we users see and can use. Nothing of this is mentioned here.
Part of the reason why its not mentioned because the point of the video is to simplify and easy to understand, and for that this video hits the point.
@@anbarazen doesnt make any sense to me. because i can easily talk either at 60 heart rate or at 155heart rate, my max heart rate is around 190. it also depends on how am i breathing and my running form. if in good running form and breathing through nose i can easily talk up until 160 or so and sometimes when i am tired and running without focus i can barely talk at 140 also the timing of your breathing is important. so its definitely not your heart rate that determines how effortless you can talk. i dont understand why people in all these video think that talking is simplified expression of heart rate zones.
Sorry to say, but: Millions spent on research and development of heart rate monitors and we are told to ignore that data and go on how we feel. A HR% guideline will be of greater value - especially since the issue of "the HR zone best avoided (due to "junk miles")" was not addressed in this video.
singwolfX1 and Riaan Coetzer: the POINT of the first part of this vid is that heart rate zones VARY between people: fixed numbers mean little. Once you've found YOUR zones, a HR monitor is excellent for quickly finding YOUR place in the five zones. (BTW, the model in the opening shot just tied two granny knots; those shoes will be coming untied shortly!)
My zones are 110 120 130 140 150 160 and my max zone is 170 won't be in this zone for too long
You are too kind about the uselessness of wrist-based HR measurement! I have a 10 -15 beat offset (wrist reads high) and a 20 second time-lag + all the noise. And that's with shaving my wrist and cinching it almost uncomfortably tight.
Someone needs to make a chest strap that doesn't end up smelling like a locker room even after you wash it. Till then, I am using a wrist strap
I'm 46. Last week I ran until my heart rate was 192 beats per minute according to my chest strap monitor. I'm glad I'm in the 14%. I guess lol. Makes since my one grandad that's still alive at 100 that exercised is the only grandparent still alive. I guess lol. I read only 2% of 46 year old people can reach 198 BPM. Do you agree with what I read?! Should I stop being a chicken and GET IT THERE?!
Yea, you did read, but you didn't fully understand what you read. The higher heart rate is not an indication of health. It's just letting you know to alter in your zones and it's good your heart can beat more. But it's better to just train and be healthy regardless of what you push it to.
Follow the basics. Long slow runs, fast runs and intervals/sprints. Push yourself on days you're supposed to. And relax on the easy days.
@@hercules71185 What's good about it being able to beat more if it's not an indication of health? Just because I'm more likely to escape a deadly attacker if attacked is what's good?
Interesting, I’m 57 and regularly get over 200 with a recovered resting heart rate in the 40’s. Some of my more aggressive rides at 45 to 60 minutes averages are 185+. I don’t know if it is genetics or what
@@rolyoly100 Post a video because I don't believe.
Really averge …..
I find the complete lack of pectoral mass on the guy around 1:10 to be quite impressive.
From Z3 up is totally uncorrect.. in fact, the description of Z3 is in reality Z4, but for untrained athletes..
I am definitely appreciative of all this great information. However, your choice of analogies left me disappointed and annoyed. The white avatar slaying the Black avatar really shows a great deal of insensitivity. I don’t know where you got it or how you figured that this would be a great visual analogy but it’s hard to understand how it’s supposed to be representative of the issue being discussed. I don’t expect you to change it or even understand my point of view but I think you should be made aware that it’s potentially pretty damned offensive to some people. Otherwise, the information here is interesting, valuable and useful.
Do you find chess sets equally offensive? Not trying to be rude, but using black and white to symbolize binaries is common for obvious reasons. Light vs absence of light. Yin and yang symbol for example.