Heart rate training: which zone to run in?

In this article, you'll learn how you can optimize your running training using heart rate monitoring . You'll learn what heart rate zones are, how to calculate them, and why it's important to keep track of which zone you're training in. We'll also look at specific tips and a sample workout to help you get the most out of this method. Heart rate training is one of the most effective ways to improve your performance while optimizing recovery .

Heart rate zones and running

How can we control zones?

You can use modern technology to track your heart rate zones, such as sports watches or chest straps . These devices measure your current heart rate and help you keep your training in the desired zone. It is also useful to set sound or vibration alerts to alert you if you exceed the desired intensity. For maximum accuracy, it is recommended to connect the device with applications that keep records of your training and help analyze your performance.

Source: hyve

What are heart rate zones?

Heart rate zones represent different levels of intensity at which the heart pumps blood throughout the body during physical activity. Each zone corresponds to a different percentage of your maximum heart rate (MHR), which is the highest number of beats per minute your heart can reach during maximum exertion. Of course, there are also resting heart rate charts. These zones are determined as a percentage of your maximum heart rate (MHR). Each zone has a specific purpose and impact on your fitness, from recovery to improving endurance to developing maximum speed . Getting into the right zones can help you optimize your training efficiency and improve recovery after a hard run. ^1,2

• Zone 1 (50–60% MTF) : Recovery run, ideal for resting after a hard workout.

• Zone 2 (60-70% MTF) : Aerobic endurance zone, which means working the body at a lower intensity, where the muscles burn mostly fat and use oxygen as the main source of energy . Key for long runs and improving basic fitness.

• Zone 3 (70-80% MTF) : Aerobic threshold is the point at which the body begins to increase lactate production but is still able to break it down efficiently. This zone is ideal for tempo runs and speed development.

• Zone 4 (80-90% MTF) : Anaerobic zone, where the body works at such a high intensity that it can no longer use oxygen sufficiently and switches to anaerobic energy sources. This zone is focused on interval training and building maximum speed.

• Zone 5 (90-100% MTF) : Maximum effort, designed for short sprints and testing your limits . ^1,2,3

How will heart rate help you?

Running according to heart rate allows you to control the intensity of your training and maximize the effectiveness of each unit. Properly dividing your training zones helps prevent overload and minimizes the risk of injury .

Example : If you are training for a marathon, most of your running should be in zone 2, which develops endurance and promotes fat burning.

Source: hyve

Calculating heart rate for running

How to find out your maximum heart rate?

There are several methods to calculate your maximum heart rate:

1. Age formula : 220 minus your age. For example, for a 30-year-old runner, the MTF is 190 beats per minute.

2. Laboratory tests : More accurate measurements involving sports doctors.

3. Practical test : Run for 3 minutes at maximum effort and measure the highest value.

After determining the MTF, you can calculate the individual zones using a percentage. ^1.3

How to run by heart rate

Practical advice for training

• Focus on long-term development : Remember that building endurance in zone 2 is key for beginners and advanced runners alike.

• Use a sports tester : Heart rate monitoring will allow you to effectively manage your running intensity.

• Pay attention to recovery : Include recovery runs in zone 1, which help reduce fatigue.

Heart rate running

Most common mistakes

1. Ignoring lower zones : Many runners train too intensely , which leads to overtraining .

2. Incorrectly set zones : Without a correct MTF calculation, it is difficult to manage training effectively.

3. Underuse of technology : Fitness trackers and watches can make it much easier to check your heart rate.

Source: hyve

Heart rate training

What does a sample training look like?

1. Warm-up : 10 minutes in zone 1 to prepare the body for the load.

2. Main part : 20 minutes in zone 2 and 5 minutes in zone 4. Repeat 3 times.

3. Jogging : 10 minutes in zone 1 to calm your heart rate.

Resources

1. Seiler, S., & Tønnessen, E. (2009). Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training. Sports Science Journal , 27(1), pp. 45–53.

2. Edwards, S. (1993). The Heart Rate Monitor Book. Sacramento: Fleet Feet Press, pp. 89–102.

3. Lorang, J., & Sandbakk, Ø. (2019). The Science of Running: Improving Performance and Preventing Injury. Oslo: Human Performance Publishing, pp. 132–148.