Something does not work with these advices. I have heard them many times. But consider this: I am fit, with low rest heart rate, but no super athlete. I have measured my maximum heart rate many times in many different ways, I know what it is, and it is pretty high. Fast walking, I am already at 65% max heart rate. According to your video, I should be running at 65% (Zone 2). Running very slowly (I could talk and sing aloud if I wanted to), I am at 80%. Running at an easily sustainable pace (Zone 3?), I am at 90% MHR. I run a 5K or 10K in an event (say twice a year) at 97-98 % MHR, keeping it up over the entire race, for up to 54 minutes in my last 10K. Supposedly, above 95%, we can't sustain the effort for more than a couple minutes, but I do it for an hour. I am 61, but all this was also true when I was 45 (with faster MHR). Why is my heart rate so much higher than what this video and many other references say? What is it that nobody tells us? Or is everybody simply repeating what everybody says so false information is perpetuated?
Maybe u r using a not very good device. U should compare the results from your device with a test for VO2max. The data he’s saying in the video r data from scientific studies. Sry for my english
All of this confuses me since I'm a fairly active guy. I have a mostly sedentary lifestyle but I do like to play soccer and workout. However, at 6ft 210lbs, if I go on a casual jog I end up getting into zone 5 and I'm there for a majority of the jog. But I'm not breathing super heavy, I could sing along to my songs, but it still says I'm on zone 4/5. I dont understand if this is just poor cardio or whats causing it? For reference, I'm 27. But if I'm playing soccer, my watch will say im at like 200-205 BPM for several minutes
When it comes to the long run what would you class that as in mileage? Also some times I feel tired and not in the right frame of mind to run is there anything you would recommend that would be a crossover to running
Long run is relative. For some people that could be 1-2 miles. For others it may be 12-15 miles. It’s just considered a long zone 2 run when it’s down at an aerobic intensity. If you don’t enjoy running you can do incline walking, swimming, rucking, cycling, etc
Think of your long runs in time not mileage. A long run would be anything over 60 minutes I guess. Sometimes the best time to run is when you're feeling tired! If you are genuinely tired though, you need to look closer at your sleep and nutrition and how much alcohol you're drinking. Zone 2 runs are also fairly easy so are perfect for when you're not feeling 100%.
im 30 y/o with around 28% body fat. According my smartwatch i usually do an hour daily cardio outdoor cycling with around 35 mins zone 4, 12 mins in zone 5 and the rest is in 3 other zone. is it good or too much? Thanks before!
Get your max heart rate and set your heart rate reserve based on max and resting heart rate for accurate results with zones. Do 80% or 4 out of 5 days in zone 2 and one in high intensity 4/5
Thank you for the recommendation. Zone 2 meaning my HR should be around 119 to 132. The thing with zone 2 is that it does not feel like a workout. More like a leisure pace to me. Zone 4 is where things kicking and after long zone 4 session it feels tiring and good. I'll try and see if it improve anything. @@ghazanhussain2070 meaning? 😂
"The estimates of max heart rates are pretty accurate" 😂 it's been shown so many times to not be the case over large population studies. If we're going just by anecdotes, my tested max heart rate as a 40 yo at 193 is higher than yours as a 27 yo and much higher than the 180 it's supposed to be according to that calculation. I run most of my tempos around 180 lol
I’ve watched the resting heart rate video and now this video on training zones and these are the running principles I’ve used since I started running in my teens. I’m 69 years 8 months with a resting heart rate between 46 and 51, so great from this perspective. But, I had to switch to Concept2 rower and Concept 2 bike ERGs due to plumbing issues in my legs (arteries). I miss running and I get a melancholy feeling every time I see a young runner breezing by me while I’m on my walk, especially a runner with good form. I’m a runner. In my mind, I will always be one. Thanks for these excellent videos. I’m killing it on the rower and building up my base for a mid-September medical exam. Plan to do some Zone 4 stress testing at Mayo. 😂
I bought a Polar watch, so I am using their Half Marathon running program. It is a lot of zone 2 training and I was thinking of quitting and trying another program because I didn't think that I was running hard enough. After watching your video I guess I'll stick with it. It is very difficult running in zone 2.
My max HR estimate is 142, yet I routinely exceed 160. In fact, I continually work out at my estimated HR of 142. The estimate does not work for everyone.
So you're 78 years old? A high heart rate means you need to develop your aerobic capacity more by doing more low heart rate training. What's your HR during a brisk walk?
I’m 47 and just getting started on my fitness journey. I’ve gone from 337.8 pounds down to 303.2, so I’m still significantly out of shape. In what zone should I be working out to maximize fat loss? I keep seeing different answers and want to do my best to be in the right zone to maximize my exercise efforts and get this weight off for good!
I’m 40 and just did the Peaks Peak ascent with an avg heart rate of 173bpm for 4.5hrs. My heart rate has always been high during my long distance / lots of climbing but I don’t feel terrible. I feel like my max is higher than the 180 calculates for my age. How accurate are these DIY tests?
thanks for the helpful video - i’ve been looking for content that lays out heart rate zones clearly for a while now. i’m 28, training for my second marathon and trying to focus more on incorporating zone 2 workouts. i followed a plan last marathon but didn’t pay much attention to the heart rate zone / intensity recommendations. i wound up doing too many zone 4-5 workouts, injuring myself and doing lots of workouts on an erg bike. thanks for the video, definitely will be incorporating this knowledge into my plan!
Over training is really easy to do. I have gotten hurt during marathon training schedules a few times and never made it to the start line because of this. It's hard to go slow, Zone 2, for me and I tend to "hammer" almost all the time. Need to allow myself to slow down :)
I appreciate you sharing such an informative and helpful video, Matt! I learned so much from you and I'm confident it will help me during my next running session! God bless you and good luck!
Hey, Coach! I am trying to read more literature on aerobic and anaerobic training. What bothers me most is that I cannot understand the different adaptations that HIIT training brings vs LISS or zone 2 training? It seems that both of them are equally good for mitochondrial growth, capillar density and heart health. But why we cannot prep for marathon using only HIIT? I know there were some legendary guys who did this pretty successfully but can you explain this deeper? Thank you!
There are a few problems with training for a marathon with HIIT. One is that HIIT preferentially improves anaerobic enzymes and anaerobic capacity. Also it’s very fatiguing so it would be tough to get enough training volume. Plus the specificity is very low to slower race pace running. So it wouldn’t carryover as much to improving running economy at race pace. You really can’t get around volume when it comes to training for an aerobic event.
I'm 53 (M) and I am starting back out on a running program after years off the track. I was thinking a month of zone 2 training five times per week. Then add in zones 4 and 5 one day per week. After a month of this, I can reflect on the effect on my body then, set a new program going forward. Sounds easy, injury free and allows my body to get used to the idea of higher workloads when its ready to rock n roll :). Happy to hear your opinions!!
As a 51 year old I run a 10K mostly in zone 5. Yesterday since I had not been running for a while because of 2+ months of knee rehab (which fixed my pain) my max heart rate was 177 and average was 160 for my 1 hour ~6.65 mile run on a treadmill. When I cycle (3 to 5 hours once per week) with my wife that is mostly in zone 2 and 3 as I am always ahead of her. Inline skating I am in zone 3 to 5 usually for 1 hour 3 times a week. My resting heart rate is in the upper 40s to mid 50s.
You do not run a 10k in zone 5 becaue this is impossible. You might touch zone 5 a couple of times but on average the highest zone you can run for 1h is the upper end of zone3. This is not about discipline, it is about human physiology.
@@TheSandkastenverbotI have graphs on my polar fitness watch with chest strap showing ths. However I think I see your point at the same time. When I said mostly I meant zone 5 was the most time of any zone. I am looking at one training session from last year of 8.86 miles and 34:08 in zone 5 33:55 in zone 4 for an hour and 15 minute run. I always do a 5 minute warmup and 5 minute cooldown which is the bulk of the remaining time. I had a 158 average for the run as a 51 year old.
@@TheSandkastenverbot Okay, after looking further into zones and online calculators I believe my watch very much underestimates my maximum heart rate. And as a result my zones are pushed too low. My current maximum heart rate at age 52 is between 179 and 181 (if I trust my Polar H10 sensors and belts).
What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time. Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it. Especially when i laugh or exhale all air. Any ideas?
How would you approach this if the race includes carrying 32lbs of weight? Over 6-9 miles? Around 8-10 min mile pace. I Fully understand training with bodyweight but with such additional weight stress on the bodyweight we should focus more on zone 3-4 to build a stronger leg strength? Whats your thoughts. Thanks
220-71=149. I just jogged 20 minutes, able to breathe easily through my nose, HR 144. Then I had to pee😂. HR almost normal after that. What's up with zone 2? They said it was 111!?
I run 10k in one hour and my heart rate stays at my max heart rate as per calculation of (220 - age). So i guess i am doing wrong. If this advise of zone 2 to be given 60 70 percent of the excercise regime, most of the time i would end up in not running because to stay in 60 percent of max HR zone, all i have to do is walk. Please reflect upon my problem. Thanks in advance.
"The best estimate is 220- age", I stoped listening there... that formula was (and rightly so) described as "wildly inaccurate". In the -80th! You can do better.
I did my last half marathon in a constant 176-181 bpm... And I liked it Normaly I get to 165 often Idk my max heartrate, but Im 26 and I think its over 200
I like that your videos seem to be fact- and science-based (like when you pulled out that giant training book LOL) and not just some sounds-right woo-woo. You should do something to dampen the echo in that room, though (but please oh please don't start hiding behind a giant microphone). 🙂
"Usually pretty close" really screws you if you are one of those for whom usually isn't the case. When I tested it a few years ago, my max was 199, but the age test suggested 179. _Always_ do a test rathee than hope that you aren't one of the 10% or so with a significant variance.
Ok. So if I am 43 years old and just starting my running training my zones would look like “I am just starting”, but with couple weeks of training my zones will change because I will get better endurance… So how can it be that at the same age I would have different zones numbers?
Do you mix zone 2 and zone 4-5 in the same workout or keep them on separate sessions? I sometimes do a 4 km zone 2 run finishing with 10 min. of hiit sprints. Could I gain more by splitting this into two sessions?
I am also 27 and running 30 miles per week and did a 50 min 10k and can run over 10 miles in zone 3, but I literally cannot keep my heart rate below 133 if I am doing any sort of running stride...
I train everyday in zone 3, no problem at all in recovery, good to go after 1 to 2 hours of rest and is completely fresh the day after and I can still do zone 5 interval like a beast.
35, pretty sedentary for the past few years, trying to get in really good shape for basketball (playing 5-10 or so full court games in an afternoon) any suggestions for distribution?
Be me Takes break from cardio, only training strength and gaining weight for awhile. Now every time I run on a treadmill again, I always end up at stage 4 and 5 lol
Which heart rate zone do you think is best for increasing the size of the heart's internal diameter and stroke volume, opposed to only a thicker heart? Zone 2 Steady State 60-70%, Zone 3 Tempo 70-80%, or Zone 4 Threshold 80-90%? There is too much debate on this subject between experts such as Maffetone and San-Millán saying Zone 2, Pavel and Joel Jamison say Zone 3 and 4, Galpin and Gibala say Zone 5.
I have only personal experience but i give blood plasma every 7 months of so and they always remark on how much faster it pumps out of me than everyone else. I am a Dogwalker (have been for over a decade) and I bike for transportation. I spend hours in Zone 1/2.
Expanding the diameter isn’t really possible, only making the muscles of the left ventricle stronger and bigger by hypertrophy. The heart tissue does not grow with mitosis and the only way to make it stronger is hypertrophy. If that’s what you’re referring to.
First off i wanna say I’m a decent runner in terms of times 18:42 5k 5:10 mile but on almost every run I do my heart rate is in the top zone. Should I be concerned?
Super informative video. I'm a beach volleyball player who wants to improve my overall endurance and speed endurance. I think the polarized training method is the best one for me, but it's still tricky to determine which is the most suitable one
My goal is extreme longevity. I average about 8-10 hours of Zone 1 training per week (walking and hiking). However, after listening to Peter Attia's podcasts, I think I'm going to eventually add 30 minutes of Zone 2 per week (jogging) and 4 minutes of Zone 4 per week (8x 30 second sprints).
I agree. I am trail running about 6 hours a week in zone 2 and blasting at high intensity a couple of days a week at the ends of my workouts. The sprinting sure makes you feel good, releasing happy brain chemicals too.
What would you recommend for someone who just wants to improve overall health and fitness? I used to be a competitive athlete in high school and college but now I work and have a family and so with limited time I’m trying to get back into better shape again and just want to improve my overall fitness/healrh
I can't run/jogg in Zone 2....usually it bumps to zone 3 within 2 minutes even at moderate pace of 11-12 min/mile. But I can keep up jogging in Zone 4 & 5 for hour or more. Don't know what's happening here, any insights?
same here, the zones are not the same fore everyone, tho only one who can show you is a sports doctor. But if you just started regular training, its kind of normal that your heart rate jumps up fast because of low Vo2 . In this case you could do run walk run or, thats my approach, crosstraining sessions with a bycicle, because its easy to stay in zone 2 with a bike.
Great video, I’m currently coming up with a 5K training plan and looking to incorporate 2 days of running currently then progressing to 3. Will try utilizing the pyramid scheme you mentioned here when putting it together!
Sounds good. The pyramidal training approach for a 3 day a week 5k run plan may look something like: Day 1: Zone 2 Steady State run Day 2: Zone 2 run with a few sets of 20 second efforts layered in. Day 3 Zone 2 for first half of run followed by 20 minute threshold effort at race pace.
You could get a heart rate monitor such as a watch. Or you could count your heart beats over a certain period of time such as 20 seconds and multiply by 3 to find your heart rate.
Greetings from Europe. I have to run 3000 meters in 12 minutes (it's testing for special forces). Can you help me with advice? I recently found your channel on youtube and l'm learning a lot. I bought a heart rate monitor and train regularly. Otherwise, I'm in very good shape, but I have problems maintaining speed after approx. 1 kilometer.
You need to do basically what he says. Do aerobic zone 2 work most of the time and 1-2 days a week, go faster into zone 4. Use heart rate reserve method for the zones as it's far more accurate.
Few weeks ago, I was pushing myself really hard alternating between walking at normal pace for 3-4 minutes and then running as fast as I could. As I reviewed my performance on my phone later, I noticed that my heart rate jumped to over 200 on one of those spurts. I have been super stressed due to personal problems and I’m afraid it’s taking a toll on my heart’s health. Considering I’m 52, should I be concerned about my heart given the alarming jump in my heart rate?
@@carlholland3819Devices/tools all have their limitations. Errors can be substantial and we don't know the magnitude until compared to a known reference. Sound more like an engineering angle? :) We should pay more attention to how we feel instead of trying to relate to a generic norm, especially when the data may not be especially accurate.
I don't think the intervals you propose for zone 5 training are good. Zone 5 training is pretty much VO2 max. What you proposed are sprints that induce neuromuscular adaptations or lactate tolerance intervals for 200-400m runners. They have nothing to do with VO2 max. The reason is as follows: Your heart rate reaches 100% only after about 40-60 seconds. So when doing 20-30 second intervals with long rests your heart rate will never reach 100%, maybe not even 90%. This means this type of intervals don't even make you go into zone5! Therefore zone 5 training consists of either 2-5 minute intervals with long rests or short intervals with SHORT rests.
That’s a great question and I’m not exactly sure. What it optimal is probably different for everyone. Most people can probably handle at least 1-2 interval training sessions a week. Beyond that it becomes a balance between how much you want to prioritize your hypertrophy training vs. conditioning how you use your training time.
I bought an apple watch and started running for the first time a couple months ago, my watch states that im in zone 4 90% of my run, which sounds bad according to this video? my 5k time is 32mins, theres time i run 10% in zone 5 and 80% in zone 4 and i dont really feel gassed. sometimes i even go for another 3k the next day. I didnt think anything bad of it until i started watching peoples videos on running...
It might be ok if you’re only running 5-10 miles a week, but you may run into problems if you try to scale up. I would try incorporating a few slower miles with a lower heart rate and see how it goes.
I am afraid zones 3 and 4 are not explained well. Lactate threshold (4 mmol) is closer to 90% Hr max so between 4 and zone. This is how garmin watches and software interprete this and in the video it is put between 3 and 4 zone (at 80%)
6:51 Hello I don’t understand why at this part of the video you said if you have a anaerobic event coming up you may want to train at the much higher HR zones. Why? What is the thinking behind this?
I’m definitely not an expert on CrossFit training. So I’d just recommend to see if you think one of the zones is very undertrained. A lot of CrossFit workouts I believe are threshold or higher intensity so it may be beneficial to work in some zone 2 recovery/ aerobic work and build that base if it’s missing from your training.
Very informative video! I am a basketball player trying to improve my endurance. It feels tricky to determine which heart rate zones to focus my training on, as effort intensity varies so much during a game.
Yea. I should make a basketball conditioning video. There's a large anaerobic component, so you'll really benefit from zone 4/5 conditioning work. But you also want an aerobic base. You don't need long distance endurance though so it may be more beneficial to get that aerobic base in the form of longer aerobic warm-ups, cooldowns, and recovery sessions between harder training days.
I always wanted to run(jog) at zone 2 but ended up it always up to zone 3 after 1-2km (around 8mins pace) then zone 4 after 3-4km (9-10mins) , this is so frustrated to me as I had already jog very slow which my legs are tired with this pace (with comfortable breathing) . So I was wonder if this is not really apply to everyone? My HR spike very quickly, my usual hr is about 60-70, and during sleep the resting HR is about 52-55, but once I run, it spikes up quickly. For my recent HM, 62% of my HR was in zone 5 and 34% in zone 4, with avg 173bpm (slow pace 8:04/km). So I wonder, shall I dont care about the hr just run with "feeling" as long as I feel I breath all the way with nose, feel comfortable, then it consider my. "zone 2" ?
Trail Runner, 58 years old. The only problem I see is that for the 20-30 seconds in zone 5 intervals, my HR takes a while to get up that 90% and by then the 20-seconds is nearly over, and by the time I rest for 3-4 minutes, my HR has gone down to around 100. I am at 190 max rate now. So, I am guessing I need to run/sprint for 50-1:20 seconds and rest for 2-3 minutes? Any thoughts on this?
If I have less than 2 hours a week for running and my only goal is to improve and be fitter, what should I do? I usually distribute these 2 hours in 3 runs a week, with every run being between 5 and 7k and approximately 70% in zone 4 and 20% in zone 5 (I usually run at 4:50m per kilometer). I know that this distribution is far from optimal but I enjoy pushing myself and getting tired running, and I don’t have the time for a 2 hour slow run in zone 3 or so. Does any of you have some suggestions?
220-age is inaccurate the older or younger the person is relative to 70 years of age. In other words, it doesn't necessarilly work well for people under 20 and over 50. For example, my max. HR is 188 and I am 65 yo. (..and this is validated by VO2 Max and Lactate Testing). The point is that there are MUCH better ways to determine (or even estimate) max. HR. especially for young or older persons ...or... those with genetically larger or smaller hearts.
Testing max HR can also be inaccurate. My max HR can vary by around 20 beats depending how I'm feeling, fueling, caffeine, how I've slept, rested and fresh or fatigued.
@@richardmiddleton7770 I have never heard of a Max HR variation of 20 bpm. What I "think" you are saying is that the environment or physical limitations during a max HR test showed a change in Max. HR. However, a Max HR is exactly that... Max HR. So, if you hit a max HR of, say, 180 and the next test it was 175... your Max HR is still 180. It doesn't drop because of one test showing a lower HR. However, if on numerous occasions and find that you have a repetitive 175 Max HR and an isolated 180 bpm, then your Max HR is more likely 175 even if you get random lower (only) HR measurements. If HR goes up, you then have a new Max HR. Typically, you shouldn't adjust down your max HR. That being said, to get 20bpm variation means you are likely not testing correctly (i.e., to large of a testing environment change), testing too frequently or the device you are using is inaccurate.
I'm 65 and I have no problem exercising in zone 4 for a half an hour+ straight without breathing hard. I occasionally go into zone 5 and have stayed there for 20+ minutes without really breathing very hard. (Exercising on Masterclimber, measuring heart rate with Polar H9). My resting heart rate is usually below 60, sometimes below 50. Should I do progressive testing to see if my maximum heart rate is much higher than average for my age and then readjust the zones accordingly?
It’s weird same here. I’m 32. When ever I go for a light jog, I struggle to stay under 140bpm. At this point I’m already way over zone 2. In order to stay in zone 2 I basically have to walk. If I pick up the pace my heart rate quickly spikes into zone 5. But what’s weird is that I can sustain that for about a 5k. I don’t feel uncomfortable and my breathing is controlled. So not sure what the issue is. I am using a garmin chest heart rate monitor, I’m assuming it’s reading my heart rate pretty accurately. Unless my max heart rate is much higher then im assuming? I haven’t done the progressive testing to find out though. Might give that a try.
I had to giggle because my last run was 10km, and 70% of the time my heart rate was above 176bpm, of total of 54 minutes from 1hr17min total run. I mean it was hard but I kept my focus and didnt feel that I my heart will explode by any means. Is it maybe that I am just stubborn ? :D
At 54 my MHR is 166. I routinely get above 150 while trail running and mountain biking. That would put it at around 92% of MHR. In fact, I can't even climb a hill without it spiking like that. Been running for 12 years. Not really an 'athlete' and I've always been on the slow end. Marathon time was 4:20. Best 10k was 49:50. Fastest mile was 6:20. Did a 30-mile trail run (over 3,000 feet of vertical gain and 3,000 of loss, hilly, uneven, rocky trail) in 6:30.
Can I have some advice please. I’m 47 and 13st 7lbs. I’ve been running for 4 months after loosing 70 lbs this year. Doing a weekly 5k race (25 mins) with 2/3 other runs, one long and a couple of fast short ones. My question is: in the 5k race my heart rate zone is around 5 but towards the end it gets to zone 6. My pace drops rather than improves and a few people pass me over the line. Should I do sprint training or just keep the heart rate in zone 4/5 for the duration. Thank you.
hi ,i’m currently coming up with a 14K training plan , currently running 5 or 6 km but i have a 14 km race by august . how many days should i run and which zone is the best is this case? thanks
It’s tough to say without knowing your individual goals, time availability, etc. but for most of the clients I’ve trained, I typically recommend about 80% or volume in the low intensity range such as zone 2. Then distribute the 20% to the upper zones. In terms of how many KM to run probably 5% more next week than you did this week.
What if I’m focusing on weight lifting/muscle based exercises and I’m looking for balancing my intensity and doing workouts that are also in this Zone2/4,5 polarized format?
I’m training for 100k right now. I’ve run 3 50ks this year but most of my training is in zone 3. Wondering if I should change my approach and looking for custom training plans (just for marathon and I can adjust my distances for longer training)
I can't speak for someone your age and physical condition but for a sixty year old man it's nearly impossible to stay in Zone 2 while running. I'm either high Zone 1 at a brisk walk or low Zone 3 at a trot. I prefer a step mill machine at the gym. I can move my heart rate up or down by two or three beats at just the push or a button.
My sport is soccer. I have been doing a polarised plan whereby I do Zone 2 on treadmill nearly every day and the polarising comes from my higher intensity matchdays. Is this a good plan in your opinion Matt?
Any idea why all my training runs seems to be in zone 4…even my LSD runs. Don’t feel winded and can still carry on a conversation easily. Only my walks are in Z1.
Nice breakdown, I just picked up some gloves again and I'll be teaching muay thai and wrestling, should involve a good amount of live wrestling for maybe as long as 5 minutes at a time several times throughout class and occasionally boxing with them (though I'll make sure nobody is getting too intense)
Follow along on Instagram to learn more: instagram.com/themovementsystem/
My ex told me that I don't have a heart, so I don't have HR zones 🙂
🥲
Ask her for it back 👍
I love the internet! ❤
Hahaha don’t worry so
Much what your ex said. That’s why he’s your ex. :)
😂
Something does not work with these advices. I have heard them many times. But consider this: I am fit, with low rest heart rate, but no super athlete. I have measured my maximum heart rate many times in many different ways, I know what it is, and it is pretty high. Fast walking, I am already at 65% max heart rate. According to your video, I should be running at 65% (Zone 2). Running very slowly (I could talk and sing aloud if I wanted to), I am at 80%. Running at an easily sustainable pace (Zone 3?), I am at 90% MHR. I run a 5K or 10K in an event (say twice a year) at 97-98 % MHR, keeping it up over the entire race, for up to 54 minutes in my last 10K. Supposedly, above 95%, we can't sustain the effort for more than a couple minutes, but I do it for an hour. I am 61, but all this was also true when I was 45 (with faster MHR). Why is my heart rate so much higher than what this video and many other references say? What is it that nobody tells us? Or is everybody simply repeating what everybody says so false information is perpetuated?
Maybe u r using a not very good device. U should compare the results from your device with a test for VO2max. The data he’s saying in the video r data from scientific studies. Sry for my english
8 out of 10 5km runs i did for 20 years ended in zone 5. Safe to say, I have paid the price with chronic fatigue
why did you do 5k runs for 20 years? peter pan syndrome?
I want to be fast at 5K :-) @@carlholland3819
I’m a swimmer and find the heart rate monitors are not accurate in water. His flexible can you be with the zones?
Is there a good app to control that with my H10 while i run??? Like who tells me when i get out of my zone???
All of this confuses me since I'm a fairly active guy. I have a mostly sedentary lifestyle but I do like to play soccer and workout. However, at 6ft 210lbs, if I go on a casual jog I end up getting into zone 5 and I'm there for a majority of the jog. But I'm not breathing super heavy, I could sing along to my songs, but it still says I'm on zone 4/5. I dont understand if this is just poor cardio or whats causing it? For reference, I'm 27. But if I'm playing soccer, my watch will say im at like 200-205 BPM for several minutes
your watch is lying. you cant sing in zone 5. in zone 5 youre trying not to die
I guess I am doing something wrong.. I started last june with running and my hr is stable in zone 4 xD
When it comes to the long run what would you class that as in mileage? Also some times I feel tired and not in the right frame of mind to run is there anything you would recommend that would be a crossover to running
Long run is relative. For some people that could be 1-2 miles. For others it may be 12-15 miles. It’s just considered a long zone 2 run when it’s down at an aerobic intensity. If you don’t enjoy running you can do incline walking, swimming, rucking, cycling, etc
Think of your long runs in time not mileage. A long run would be anything over 60 minutes I guess. Sometimes the best time to run is when you're feeling tired! If you are genuinely tired though, you need to look closer at your sleep and nutrition and how much alcohol you're drinking. Zone 2 runs are also fairly easy so are perfect for when you're not feeling 100%.
im 30 y/o with around 28% body fat. According my smartwatch i usually do an hour daily cardio outdoor cycling with around 35 mins zone 4, 12 mins in zone 5 and the rest is in 3 other zone. is it good or too much?
Thanks before!
Get your max heart rate and set your heart rate reserve based on max and resting heart rate for accurate results with zones. Do 80% or 4 out of 5 days in zone 2 and one in high intensity 4/5
It's not much for hamburgers like you 😂😂😂😂😂😂😂😂😂😂
Thank you for the recommendation. Zone 2 meaning my HR should be around 119 to 132.
The thing with zone 2 is that it does not feel like a workout. More like a leisure pace to me. Zone 4 is where things kicking and after long zone 4 session it feels tiring and good. I'll try and see if it improve anything.
@@ghazanhussain2070 meaning? 😂
"The estimates of max heart rates are pretty accurate" 😂 it's been shown so many times to not be the case over large population studies. If we're going just by anecdotes, my tested max heart rate as a 40 yo at 193 is higher than yours as a 27 yo and much higher than the 180 it's supposed to be according to that calculation. I run most of my tempos around 180 lol
I’ve watched the resting heart rate video and now this video on training zones and these are the running principles I’ve used since I started running in my teens. I’m 69 years 8 months with a resting heart rate between 46 and 51, so great from this perspective. But, I had to switch to Concept2 rower and Concept 2 bike ERGs due to plumbing issues in my legs (arteries). I miss running and I get a melancholy feeling every time I see a young runner breezing by me while I’m on my walk, especially a runner with good form. I’m a runner. In my mind, I will always be one. Thanks for these excellent videos. I’m killing it on the rower and building up my base for a mid-September medical exam. Plan to do some Zone 4 stress testing at Mayo. 😂
I bought a Polar watch, so I am using their Half Marathon running program. It is a lot of zone 2 training and I was thinking of quitting and trying another program because I didn't think that I was running hard enough. After watching your video I guess I'll stick with it. It is very difficult running in zone 2.
zone 2 is no fun, i run in zone 3 with some 4 mixed in. i dont run for pb tho, i do it for the experience
My max HR estimate is 142, yet I routinely exceed 160. In fact, I continually work out at my estimated HR of 142. The estimate does not work for everyone.
So you're 78 years old? A high heart rate means you need to develop your aerobic capacity more by doing more low heart rate training. What's your HR during a brisk walk?
Can you please explain the 4 minutes on 4 minutes off technique? I don’t understand it…
I’m 47 and just getting started on my fitness journey. I’ve gone from 337.8 pounds down to 303.2, so I’m still significantly out of shape. In what zone should I be working out to maximize fat loss? I keep seeing different answers and want to do my best to be in the right zone to maximize my exercise efforts and get this weight off for good!
try semaglutide peptides
I’m 40 and just did the Peaks Peak ascent with an avg heart rate of 173bpm for 4.5hrs. My heart rate has always been high during my long distance / lots of climbing but I don’t feel terrible. I feel like my max is higher than the 180 calculates for my age. How accurate are these DIY tests?
I also run consistently at about 150-160 for my easy effort runs for an hr and could have a conversation
thanks for the helpful video - i’ve been looking for content that lays out heart rate zones clearly for a while now. i’m 28, training for my second marathon and trying to focus more on incorporating zone 2 workouts. i followed a plan last marathon but didn’t pay much attention to the heart rate zone / intensity recommendations. i wound up doing too many zone 4-5 workouts, injuring myself and doing lots of workouts on an erg bike. thanks for the video, definitely will be incorporating this knowledge into my plan!
Over training is really easy to do. I have gotten hurt during marathon training schedules a few times and never made it to the start line because of this. It's hard to go slow, Zone 2, for me and I tend to "hammer" almost all the time. Need to allow myself to slow down :)
theres more to running than shaving seconds off a marathon
I appreciate you sharing such an informative and helpful video, Matt! I learned so much from you and I'm confident it will help me during my next running session! God bless you and good luck!
80-90 % of max HR is not above lactate threshold if you are not total novice 😅
ya sometimes im around 80% for hours
I have the hardest time staying in the green zone under 150bpm… i feel like i’m barely moving my feet… is this a me this cus i have horrible cardio?
Also curious about this, I'm just walking and I'm at 150bpm
Hey, Coach! I am trying to read more literature on aerobic and anaerobic training. What bothers me most is that I cannot understand the different adaptations that HIIT training brings vs LISS or zone 2 training? It seems that both of them are equally good for mitochondrial growth, capillar density and heart health. But why we cannot prep for marathon using only HIIT? I know there were some legendary guys who did this pretty successfully but can you explain this deeper? Thank you!
There are a few problems with training for a marathon with HIIT. One is that HIIT preferentially improves anaerobic enzymes and anaerobic capacity. Also it’s very fatiguing so it would be tough to get enough training volume. Plus the specificity is very low to slower race pace running. So it wouldn’t carryover as much to improving running economy at race pace. You really can’t get around volume when it comes to training for an aerobic event.
I'm 53 (M) and I am starting back out on a running program after years off the track. I was thinking a month of zone 2 training five times per week. Then add in zones 4 and 5 one day per week. After a month of this, I can reflect on the effect on my body then, set a new program going forward. Sounds easy, injury free and allows my body to get used to the idea of higher workloads when its ready to rock n roll :). Happy to hear your opinions!!
Hi Matthew, how much you spend for each day that you spend training on zone 2 and then on zone 4 and 5?
Hey, Im 53 as well so zone 2 is below 117... How do you train with such a low pulse?
As a 51 year old I run a 10K mostly in zone 5. Yesterday since I had not been running for a while because of 2+ months of knee rehab (which fixed my pain) my max heart rate was 177 and average was 160 for my 1 hour ~6.65 mile run on a treadmill. When I cycle (3 to 5 hours once per week) with my wife that is mostly in zone 2 and 3 as I am always ahead of her. Inline skating I am in zone 3 to 5 usually for 1 hour 3 times a week. My resting heart rate is in the upper 40s to mid 50s.
That sounds like a one-way-ticket to stroke city. Wishing the best to you so that you can keep up for as long as you wish
You do not run a 10k in zone 5 becaue this is impossible. You might touch zone 5 a couple of times but on average the highest zone you can run for 1h is the upper end of zone3. This is not about discipline, it is about human physiology.
@@TheSandkastenverbotI have graphs on my polar fitness watch with chest strap showing ths. However I think I see your point at the same time. When I said mostly I meant zone 5 was the most time of any zone. I am looking at one training session from last year of 8.86 miles and 34:08 in zone 5 33:55 in zone 4 for an hour and 15 minute run. I always do a 5 minute warmup and 5 minute cooldown which is the bulk of the remaining time. I had a 158 average for the run as a 51 year old.
@@TheSandkastenverbot Okay, after looking further into zones and online calculators I believe my watch very much underestimates my maximum heart rate. And as a result my zones are pushed too low. My current maximum heart rate at age 52 is between 179 and 181 (if I trust my Polar H10 sensors and belts).
Excellent video. I have learned more from this video than ten other videos on from other channels.
What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time.
Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it.
Especially when i laugh or exhale all air.
Any ideas?
How would you approach this if the race includes carrying 32lbs of weight? Over 6-9 miles? Around 8-10 min mile pace. I Fully understand training with bodyweight but with such additional weight stress on the bodyweight we should focus more on zone 3-4 to build a stronger leg strength? Whats your thoughts. Thanks
I take my HR to absolute max 3-4 times a year. I hate the process, but it has proven to be very usefull for my health.
As a 55 yo women my
Max heart rate is 165… I’ve been running at 130 to 145 Hr. 99to 115 seems so low but I’ll give it a go!!!
220-71=149. I just jogged 20 minutes, able to breathe easily through my nose, HR 144. Then I had to pee😂. HR almost normal after that. What's up with zone 2? They said it was 111!?
I run 10k in one hour and my heart rate stays at my max heart rate as per calculation of (220 - age). So i guess i am doing wrong.
If this advise of zone 2 to be given 60 70 percent of the excercise regime, most of the time i would end up in not running because to stay in 60 percent of max HR zone, all i have to do is walk.
Please reflect upon my problem. Thanks in advance.
"The best estimate is 220- age", I stoped listening there... that formula was (and rightly so) described as "wildly inaccurate". In the -80th! You can do better.
I did my last half marathon in a constant 176-181 bpm...
And I liked it
Normaly I get to 165 often
Idk my max heartrate, but Im 26 and I think its over 200
I like that your videos seem to be fact- and science-based (like when you pulled out that giant training book LOL) and not just some sounds-right woo-woo. You should do something to dampen the echo in that room, though (but please oh please don't start hiding behind a giant microphone). 🙂
"Usually pretty close" really screws you if you are one of those for whom usually isn't the case. When I tested it a few years ago, my max was 199, but the age test suggested 179. _Always_ do a test rathee than hope that you aren't one of the 10% or so with a significant variance.
Ok. So if I am 43 years old and just starting my running training my zones would look like “I am just starting”, but with couple weeks of training my zones will change because I will get better endurance…
So how can it be that at the same age I would have different zones numbers?
Im a kickboxer. I do HIIT in zone 4-5, but I'm very confused, should my normal 5k 10k runs be in zone 2 or 3??
Do you mix zone 2 and zone 4-5 in the same workout or keep them on separate sessions? I sometimes do a 4 km zone 2 run finishing with 10 min. of hiit sprints. Could I gain more by splitting this into two sessions?
Fitbit has funky zones, so it's hard for me to figure out which is which. They have "Fat Burn, Cardio and Peak."
I am also 27 and running 30 miles per week and did a 50 min 10k and can run over 10 miles in zone 3, but I literally cannot keep my heart rate below 133 if I am doing any sort of running stride...
I train everyday in zone 3, no problem at all in recovery, good to go after 1 to 2 hours of rest and is completely fresh the day after and I can still do zone 5 interval like a beast.
hell ya, zone 2 is for babies
35, pretty sedentary for the past few years, trying to get in really good shape for basketball (playing 5-10 or so full court games in an afternoon) any suggestions for distribution?
Question: does this advice also work if you're unfit? A light jog will get me into zone 4 after 15 minutes.
I don't really understand Zone 2 training. For me Zone 2 is a walk at 100-115bpm.
Be me
Takes break from cardio, only training strength and gaining weight for awhile.
Now every time I run on a treadmill again, I always end up at stage 4 and 5 lol
Which heart rate zone do you think is best for increasing the size of the heart's internal diameter and stroke volume, opposed to only a thicker heart?
Zone 2 Steady State 60-70%, Zone 3 Tempo 70-80%, or Zone 4 Threshold 80-90%?
There is too much debate on this subject between experts such as Maffetone and San-Millán saying Zone 2, Pavel and Joel Jamison say Zone 3 and 4, Galpin and Gibala say Zone 5.
I have only personal experience but i give blood plasma every 7 months of so and they always remark on how much faster it pumps out of me than everyone else. I am a Dogwalker (have been for over a decade) and I bike for transportation. I spend hours in Zone 1/2.
Expanding the diameter isn’t really possible, only making the muscles of the left ventricle stronger and bigger by hypertrophy. The heart tissue does not grow with mitosis and the only way to make it stronger is hypertrophy. If that’s what you’re referring to.
im 35 years old, i run for 20 minutes in my zone 4 which is 148-166 heart rate. is what im doing wrong?
First off i wanna say I’m a decent runner in terms of times 18:42 5k 5:10 mile but on almost every run I do my heart rate is in the top zone. Should I be concerned?
wow youre so fast. nobody cares
Faster than you
Super informative video. I'm a beach volleyball player who wants to improve my overall endurance and speed endurance. I think the polarized training method is the best one for me, but it's still tricky to determine which is the most suitable one
Yea because you also still want to be agile and powerful
I am 53 so zone 2 is below 117. This is impossible for me to maintain while jogging, so I have to walk fast to get that low.
My goal is extreme longevity. I average about 8-10 hours of Zone 1 training per week (walking and hiking). However, after listening to Peter Attia's podcasts, I think I'm going to eventually add 30 minutes of Zone 2 per week (jogging) and 4 minutes of Zone 4 per week (8x 30 second sprints).
I agree. I am trail running about 6 hours a week in zone 2 and blasting at high intensity a couple of days a week at the ends of my workouts. The sprinting sure makes you feel good, releasing happy brain chemicals too.
life isnt a mathematical equation
What would you recommend for someone who just wants to improve overall health and fitness? I used to be a competitive athlete in high school and college but now I work and have a family and so with limited time I’m trying to get back into better shape again and just want to improve my overall fitness/healrh
80% of training in Zone 2. (Easy run, bike swim, etc) and 20% of training fairly intense in zone 4/5
Yea, not an option. I have copd so whenever I run it’s in zones 4 and 5. I basically would have to fast walk in order to stay below that.
i just started running. I ran a 3k today and i hade a avg pulse of 180 my max is 200. I ran at a 5:43/km am i running to fast. Im quite heavy atm
I can't run/jogg in Zone 2....usually it bumps to zone 3 within 2 minutes even at moderate pace of 11-12 min/mile.
But I can keep up jogging in Zone 4 & 5 for hour or more.
Don't know what's happening here, any insights?
same here, the zones are not the same fore everyone, tho only one who can show you is a sports doctor.
But if you just started regular training, its kind of normal that your heart rate jumps up fast because of low Vo2 .
In this case you could do run walk run or, thats my approach, crosstraining sessions with a bycicle, because its easy to stay in zone 2 with a bike.
your hr monitor is lying to you
Great video, I’m currently coming up with a 5K training plan and looking to incorporate 2 days of running currently then progressing to 3. Will try utilizing the pyramid scheme you mentioned here when putting it together!
Sounds good. The pyramidal training approach for a 3 day a week 5k run plan may look something like:
Day 1: Zone 2 Steady State run
Day 2: Zone 2 run with a few sets of 20 second efforts layered in.
Day 3 Zone 2 for first half of run followed by 20 minute threshold effort at race pace.
How long is each run?
Thank you. But i have no idea that how can i tell my heart bpm while training. For example when i runing or swimming how can i tell my heartbpm?
You could get a heart rate monitor such as a watch. Or you could count your heart beats over a certain period of time such as 20 seconds and multiply by 3 to find your heart rate.
Great specific detailed information and advice! Thanks! So many videos talk only in generalizations.
when im running i reach 188bpm while my hr max is 200bpm it feels exhausting
I can spend 30 minutes in zone 5 and 15 minutes in zone 4 while running. Is this dangerous?
Just found out the Apple Watch calculates this for you and updates every month
Wouldnt heart zone 2 training lead to more slow twitch fibers ?
Greetings from Europe. I have to run 3000 meters in 12 minutes (it's testing for special forces). Can you help me with advice? I recently found your channel on youtube and l'm learning a lot. I bought a heart rate monitor and train regularly. Otherwise, I'm in very good shape, but I have problems maintaining speed after approx. 1 kilometer.
You need to do basically what he says. Do aerobic zone 2 work most of the time and 1-2 days a week, go faster into zone 4. Use heart rate reserve method for the zones as it's far more accurate.
I cant run with high motivation as I dont have money to buy apple watch 😢
Few weeks ago, I was pushing myself really hard alternating between walking at normal pace for 3-4 minutes and then running as fast as I could. As I reviewed my performance on my phone later, I noticed that my heart rate jumped to over 200 on one of those spurts. I have been super stressed due to personal problems and I’m afraid it’s taking a toll on my heart’s health. Considering I’m 52, should I be concerned about my heart given the alarming jump in my heart rate?
Trust how your body feels, not a number on some consumer grade watch.
@@GripEngineering interesting angle for an engineer to take
@@carlholland3819Devices/tools all have their limitations. Errors can be substantial and we don't know the magnitude until compared to a known reference. Sound more like an engineering angle? :)
We should pay more attention to how we feel instead of trying to relate to a generic norm, especially when the data may not be especially accurate.
I don't think the intervals you propose for zone 5 training are good. Zone 5 training is pretty much VO2 max. What you proposed are sprints that induce neuromuscular adaptations or lactate tolerance intervals for 200-400m runners. They have nothing to do with VO2 max.
The reason is as follows: Your heart rate reaches 100% only after about 40-60 seconds. So when doing 20-30 second intervals with long rests your heart rate will never reach 100%, maybe not even 90%. This means this type of intervals don't even make you go into zone5! Therefore zone 5 training consists of either 2-5 minute intervals with long rests or short intervals with SHORT rests.
Interesting. Hadn’t thought of that
Did ya ever check if that zone 2 HR was at that nice area that created lactate?
TLDR for a deaf homie on holiday who forgot his hearing aids? hahaha
What would be the best zone for anaerobic benefits to aid hypertrophy while not catabolizing muscle??
That’s a great question and I’m not exactly sure. What it optimal is probably different for everyone. Most people can probably handle at least 1-2 interval training sessions a week. Beyond that it becomes a balance between how much you want to prioritize your hypertrophy training vs. conditioning how you use your training time.
Hi! what is best zone or system for fat burning?
I have a video that discusses this topic: th-cam.com/video/wyA1oWJGRJc/w-d-xo.html
220-age is mostly nonsense, for me a age 54 I should have a max HR of 166, but today at a Parkrun my HR was above 190, and my max is around 200. So...
Yea much better to do a max HR test
I bought an apple watch and started running for the first time a couple months ago, my watch states that im in zone 4 90% of my run, which sounds bad according to this video? my 5k time is 32mins, theres time i run 10% in zone 5 and 80% in zone 4 and i dont really feel gassed. sometimes i even go for another 3k the next day. I didnt think anything bad of it until i started watching peoples videos on running...
It might be ok if you’re only running 5-10 miles a week, but you may run into problems if you try to scale up. I would try incorporating a few slower miles with a lower heart rate and see how it goes.
I am afraid zones 3 and 4 are not explained well. Lactate threshold (4 mmol) is closer to 90% Hr max so between 4 and zone. This is how garmin watches and software interprete this and in the video it is put between 3 and 4 zone (at 80%)
Lactate threshold can be 65%-90% Max heart rate depending on how well trained the athlete is
6:51 Hello I don’t understand why at this part of the video you said if you have a anaerobic event coming up you may want to train at the much higher HR zones. Why? What is the thinking behind this?
It’s specific to improving lactate threshold which is a key driver of performance.
How would you suggest we split the zones for crossfit training?
I’m definitely not an expert on CrossFit training. So I’d just recommend to see if you think one of the zones is very undertrained. A lot of CrossFit workouts I believe are threshold or higher intensity so it may be beneficial to work in some zone 2 recovery/ aerobic work and build that base if it’s missing from your training.
Is the Polarized or Pyramidal distribution in same dat workout or during the week duration?
Over the week
Very informative video! I am a basketball player trying to improve my endurance. It feels tricky to determine which heart rate zones to focus my training on, as effort intensity varies so much during a game.
Yea. I should make a basketball conditioning video. There's a large anaerobic component, so you'll really benefit from zone 4/5 conditioning work. But you also want an aerobic base. You don't need long distance endurance though so it may be more beneficial to get that aerobic base in the form of longer aerobic warm-ups, cooldowns, and recovery sessions between harder training days.
@@TheMovementSystem thanks for the suggestions, I really appreciate the content you deliver. Keep it up!
@@TheMovementSystem I'm a kickboxer, so would 10 k runs in zone 2 be waste of time? Should i mainly do sprints in zone 4-5?
@@TheMovementSystem i did a lactate threshold test and mine was 173. It says my zone 2 is 152-164 BPM. Can that be true?
I always wanted to run(jog) at zone 2 but ended up it always up to zone 3 after 1-2km (around 8mins pace) then zone 4 after 3-4km (9-10mins) , this is so frustrated to me as I had already jog very slow which my legs are tired with this pace (with comfortable breathing) . So I was wonder if this is not really apply to everyone? My HR spike very quickly, my usual hr is about 60-70, and during sleep the resting HR is about 52-55, but once I run, it spikes up quickly. For my recent HM, 62% of my HR was in zone 5 and 34% in zone 4, with avg 173bpm (slow pace 8:04/km). So I wonder, shall I dont care about the hr just run with "feeling" as long as I feel I breath all the way with nose, feel comfortable, then it consider my. "zone 2" ?
Trail Runner, 58 years old. The only problem I see is that for the 20-30 seconds in zone 5 intervals, my HR takes a while to get up that 90% and by then the 20-seconds is nearly over, and by the time I rest for 3-4 minutes, my HR has gone down to around 100. I am at 190 max rate now. So, I am guessing I need to run/sprint for 50-1:20 seconds and rest for 2-3 minutes? Any thoughts on this?
If I have less than 2 hours a week for running and my only goal is to improve and be fitter, what should I do? I usually distribute these 2 hours in 3 runs a week, with every run being between 5 and 7k and approximately 70% in zone 4 and 20% in zone 5 (I usually run at 4:50m per kilometer). I know that this distribution is far from optimal but I enjoy pushing myself and getting tired running, and I don’t have the time for a 2 hour slow run in zone 3 or so. Does any of you have some suggestions?
220-age is inaccurate the older or younger the person is relative to 70 years of age. In other words, it doesn't necessarilly work well for people under 20 and over 50. For example, my max. HR is 188 and I am 65 yo. (..and this is validated by VO2 Max and Lactate Testing). The point is that there are MUCH better ways to determine (or even estimate) max. HR. especially for young or older persons ...or... those with genetically larger or smaller hearts.
Agreed. It’s an estimate and it would be better to do a test. That said, an estimate to get started is better than not getting started with using HR
Testing max HR can also be inaccurate. My max HR can vary by around 20 beats depending how I'm feeling, fueling, caffeine, how I've slept, rested and fresh or fatigued.
@@richardmiddleton7770 I have never heard of a Max HR variation of 20 bpm. What I "think" you are saying is that the environment or physical limitations during a max HR test showed a change in Max. HR.
However, a Max HR is exactly that... Max HR. So, if you hit a max HR of, say, 180 and the next test it was 175... your Max HR is still 180. It doesn't drop because of one test showing a lower HR.
However, if on numerous occasions and find that you have a repetitive 175 Max HR and an isolated 180 bpm, then your Max HR is more likely 175 even if you get random lower (only) HR measurements. If HR goes up, you then have a new Max HR. Typically, you shouldn't adjust down your max HR. That being said, to get 20bpm variation means you are likely not testing correctly (i.e., to large of a testing environment change), testing too frequently or the device you are using is inaccurate.
Never !! calculate 220- age. This is total nonsense. Go to a sports/med. center for testing and determine your zones with lactat tests. 🙏🏼🙏🏼🙏🏼
I'm 65 and I have no problem exercising in zone 4 for a half an hour+ straight without breathing hard. I occasionally go into zone 5 and have stayed there for 20+ minutes without really breathing very hard. (Exercising on Masterclimber, measuring heart rate with Polar H9). My resting heart rate is usually below 60, sometimes below 50. Should I do progressive testing to see if my maximum heart rate is much higher than average for my age and then readjust the zones accordingly?
your math is off
@@carlholland3819zone 5>=140
It’s weird same here. I’m 32. When ever I go for a light jog, I struggle to stay under 140bpm. At this point I’m already way over zone 2. In order to stay in zone 2 I basically have to walk. If I pick up the pace my heart rate quickly spikes into zone 5. But what’s weird is that I can sustain that for about a 5k. I don’t feel uncomfortable and my breathing is controlled. So not sure what the issue is. I am using a garmin chest heart rate monitor, I’m assuming it’s reading my heart rate pretty accurately. Unless my max heart rate is much higher then im assuming? I haven’t done the progressive testing to find out though. Might give that a try.
I had to giggle because my last run was 10km, and 70% of the time my heart rate was above 176bpm, of total of 54 minutes from 1hr17min total run. I mean it was hard but I kept my focus and didnt feel that I my heart will explode by any means. Is it maybe that I am just stubborn ? :D
At 54 my MHR is 166. I routinely get above 150 while trail running and mountain biking. That would put it at around 92% of MHR. In fact, I can't even climb a hill without it spiking like that. Been running for 12 years. Not really an 'athlete' and I've always been on the slow end. Marathon time was 4:20. Best 10k was 49:50. Fastest mile was 6:20. Did a 30-mile trail run (over 3,000 feet of vertical gain and 3,000 of loss, hilly, uneven, rocky trail) in 6:30.
Can I have some advice please. I’m 47 and 13st 7lbs.
I’ve been running for 4 months after loosing 70 lbs this year. Doing a weekly 5k race (25 mins) with 2/3 other runs, one long and a couple of fast short ones.
My question is: in the 5k race my heart rate zone is around 5 but towards the end it gets to zone 6.
My pace drops rather than improves and a few people pass me over the line. Should I do sprint training or just keep the heart rate in zone 4/5 for the duration. Thank you.
I’m 66, max heart 180!
hi ,i’m currently coming up with a 14K training plan , currently running 5 or 6 km but i have a 14 km race by august .
how many days should i run and which zone is the best is this case?
thanks
It’s tough to say without knowing your individual goals, time availability, etc. but for most of the clients I’ve trained, I typically recommend about 80% or volume in the low intensity range such as zone 2. Then distribute the 20% to the upper zones. In terms of how many KM to run probably 5% more next week than you did this week.
If you work only 20-30 secs at 'zone5' and rest for 3-4 mins you'll never actually get even close to your max hr. But this is true anaerobic work.
I went 8 miles with a 10 min break in the middle and at 90% of my mHR
I typically run at 90% for 5-10 KM with a break halfway.
What if I’m focusing on weight lifting/muscle based exercises and I’m looking for balancing my intensity and doing workouts that are also in this Zone2/4,5 polarized format?
I’m training for 100k right now. I’ve run 3 50ks this year but most of my training is in zone 3. Wondering if I should change my approach and looking for custom training plans (just for marathon and I can adjust my distances for longer training)
how much sets in zone 5 ?
Very hard to exceed 165 for me. I’m 26 and my resting rate is 48. Guess I’m out of shape.😢
Thanks for the info. Am really battling to setup my vo2. Am 56 using garmin 45s. Please assist
I can't speak for someone your age and physical condition but for a sixty year old man it's nearly impossible to stay in Zone 2 while running. I'm either high Zone 1 at a brisk walk or low Zone 3 at a trot. I prefer a step mill machine at the gym. I can move my heart rate up or down by two or three beats at just the push or a button.
My sport is soccer. I have been doing a polarised plan whereby I do Zone 2 on treadmill nearly every day and the polarising comes from my higher intensity matchdays. Is this a good plan in your opinion Matt?
Any idea why all my training runs seems to be in zone 4…even my LSD runs. Don’t feel winded and can still carry on a conversation easily. Only my walks are in Z1.
Nice breakdown, I just picked up some gloves again and I'll be teaching muay thai and wrestling, should involve a good amount of live wrestling for maybe as long as 5 minutes at a time several times throughout class and occasionally boxing with them (though I'll make sure nobody is getting too intense)
I run half marathon every other Sunday. I am 60y old so my max is 160. But I am 155-165 every run for 2 hours.