As a newbie runner I am really thankful for this chanel, it is really informative. I got a Garmin watch and I had no idea of the different zones, turns out I've been running at 75% all the time
Stay out of zone 3 for training in my experience. Made the biggest improvements in my race pace when I ditched going in zone 3 and used the 80/20 method (not strictly MAF but close enough). Managed to improve my LTHR using zone 2 runs only and my 1/2 marathon + race distances I run in zone 3 but don’t bonk anymore! Love the feeling of a zone 2 training run running 10 miles and feeling completely fresh, compared to how I used to run in zone 3
I am using the MAF method and 7 months in, I have gone from 10:30 min miles (which was painfully slow to start) to 8:50 min miles at same HR / effort. Certainly will keep using this method for 80% of my runs and speed work on 20%.
I always where a heartrate strap but tend to run more on feel than constantly checking my watch. Noting on how my breathing is tends to show me how my efforts are. After uploading then I see how I went
Could you do a video for running tips for people with Asthma ? I have been diagnosed with Asthma after my first year of running, 7 years ago, at age 28. Since then, I have really struggled with consistency and structured training. Trying to follow a structured training almost got me abandoning running for good. It was asthma attack after asthma attack, and then getting sick from respitory tract infections. This is until I took a step back and decided I would always run to feel, dialing my expectations back. I still managed to hit OK PBs, but i feel I could achieve more. I am sure all Asthma sufferers out there would appreciate tips to better cope with structured training. As a reference, my goals would be to get my half marathon pb from 1:26 to below 1:24 and my marathon pb from 3:10 to below 3:00.
It's weird but I literally can't run in Zone 1. Even if I'm holding back the maximum I still am in the high end of Zone 2. For me the only way to get into Zone 1 is to finally break into a walk.
I’m experiencing the same thing. I’m trying to run slow but I manage somehow to go really high with my heart rate. I can comfortably talk during the run.
Ignore that Zone 1. It's ment for regeneration, and it will not help you to build base endurance at all. If you're bound to walking in Zone 1, do a whole day hike, this WILL actually build your base endurance. But who does that, if you can have the same effect with a 90 minute run in Zone 2? Also, you get briefed by young and very fit people in this video. They're also in a very good physical shape. If you do not have those kind of prerequisites, just happily ignore Zone 1...;)
@@cpi_productionscreatoxx6289 that's exactly what this 52 year old pretty fit been exercising swimbikerun for several years does lol. no way I can run in zone 1. I'm not competitive in races but my aim is health so it works for me. I'm more likely to just adjust my garmin training schedule 'up a zone' to 'fit me.'
Run slower then, its about the movement not about the speed. U can also run in walking speed to get your body used to it. 9 out of 10 beginners are simply starting running to fast (even when its slow)
If you're a rookie, stay with the recommended 220-xxx formula -> 50/60/70/80/90/100%, were 60% is where actual training begins. If you want a little bit more refined data, to % HR reserve. You would need your rest heartrate, and your maximum heart rate as well. How to get both acurratly? For the resting heart rate there is only one really decent way. You would need to constantly monitor your heart rate with any fitness tracker, and let it build an average resting heart rate over, let' say, 4 weeks. This average is your resting HR. Your resting HR IS NOT the minimum heart rate you ever measured. When training with HR, it's all about the average, not the maximum or minimum. How to get the maximum? Do an exhausting fast 5k at the middle or maximum of your anaerobic zone in the midst of the hottest summer. If you don't know that zone, just do a ladder increasing speed every 1k, and make sure to almost(95%) hit the top spot of your maximum capacity. If you feel like almost collapsing, then you know you are there. Now the fun part: After this 5k make sure your run is ending at a hill, that goes up for 100-200m...do a sprint at that hill...and yes, do that sprint after you almost collapsed. The average max of this last 100-200m is your maximum heart rate, anything above almost made you die or vomit, and both is not really fun. If you've collapsed in front of the hill, you can just take that average max HR of the 5k as well. 30°C 5k at max will already give you decent feedback. Once you've gained some experience and hopefully a decent running watch, switch over to lactate threshold measurement(any decent modern sports watch should have it, Polar, Garmin etc.)and repeat that hill 5k. The watch will build your FTP automatically after 2-3 trainings. But at least one of those should be a maximum effort run or intervalls. Usually 100% FTP, is around 90-95% of your absolute maximum HR Zone(knowen as f.e. Vo2Max, anaerobic capacity, or neuromuscular for cyclers). Zones would typically look like that(60%(base1)/75%(base2)/*lowThreshold*84%(aerobic)*highTreshold*/92%(anaerobic)*max anaerobic capacity*/*almost collapsing*110%(Vo2Max)*virtually dead*), because with higher endurance experience and better cardiovascular system, not only your resting HR would drop, also your HR zones would improve, even if you're an agegrouper. So to get the same training results like when you started as a rookie, you would need to raise the effort. At one point your body simplywants more to furtherly improve. But unless you're a SD or OD distance sprinter, you don't want to go to that zone anyways. MD's might make it, but risk to collapse early with to much anaerobic effort. For Iron Man or Marathon distance you in fact want to avoid anything anaerobic like hot fire, unless you know exactly how much acid your body can take during a race, and still go on. For me this would be anywhere between 90-120 Minutes. So if I do 120 Minutes anaerobic, I'm done! No sugar, and no pause will bring back what you'd need to finish your race with the pace you'd wished for. Also, keep weather(temperature) and elevation in mind when calculating your anerobic potential during raceday. So make sure to build your aerobic speed capacity, or significantly reduce weight when going for the very long distances. Because with very low weight(see pro runners) you most likely will never get into any of the anaerobic training zones, but still be fast...Edit: oh, and for sure, don't try any of this if you're just starting to do endurance sports, if you are an agegrouper without medical assurance, if you're overweighted, or any of these combined.
For me the max HR calculation seems way off base and is totally different from my LTHR zones. I have a max HR of about 192 and a LTHR of about 172. Judging by the max calculation my Z2 tops out at 134 bpm, while judging by the LTHR calculation it goes from 129-146. LTHR seems much more reasonable - it's work to keep my HR below 146 when running, but doable if I concentrate on going really slowly and walk all hills. Keeping it below 134 is totally impossible. Conversely, at the top end, my Z5 (per max calculation) is anything above 173 bpm, but I can hold that for about 60 minutes. LTHR has zone 5 as above 181 bpm, which seems much closer to correct for me. Your mileage may vary, obviously. Would love to hear about specifically which coaching systems or research the GTN team follows when deciding these things in their own training.
I found a chest strap is much more accurate and faster to react then a wrist watch. I've used a garmin forerunner for a year before i got a cheststrap, and with it, my heartrate has a lot more fluctuations, like it reacts faster to speed changes. Especially the dropping of heartrate when you slow down, seems to be a major difference and has a lot more 'lag' on the watch. Never expected the difference to be so obivous tbh.
I find it difficult to run at zone two, because that is my walking pace of about 10 to 12min/km. if I jog at about 9-8min/km my heart rate can spike all the way to 160-170 and that's supposed to be my zone 4.
Sometimes when I’m doing a recovery pace, I’m going almost the same speed as walking but I’m still pumping my arms and pushing off my feet, the body still thinks it’s running but at a very slow pace
Thanks for all the videos you post :) I can't even express how much I've learnt and improved in triathlon since I started to watch your channel. You're doing a great job!
I used to use a chest based HRM for cycling but switched to an arm based one which I like a lot more. Since the GTN crew has helped me dip my toes into running I think perhaps it may be time to look into a sports watch. Thanks Heather!
I workout 2-3 times a week mainly running 5-10k (25-50min PB respectively) and doing home exercices (Focus T25) , i use apple watch serie4 as my HR monitor, I noticed everytime i start exercicing, my HR spikes to 90-100% (Max bmp is 189) and stays there for the whole exercice And by just warming up my HR hits 150-160Bpm, should i consult a specialist, is there a problem with me?
I'm trying to stick to zone 2 for my long run, but it is so slow! I find myself walking the majority of the time just to try to get my hr back down... I know this is partially due to fitness, so I hope that as I get fitter, I can do my long run as an actual 'run' the whole time! My maxHR is ~215, an resting is ~77 at the moment.
@@lennardspit This was right after a big break (several months off from proper training)... I've the last couple of weeks it has dropped a bit :) I'm now down to 67!
Pretty sure it does not fit here but I was wondering to what extend hard running workout would impact cycling capacities, with the extrem case of doing most hard work running and easier sessions on the bike (or vice versa)?
I want to ask does the weather affect your HR? I find I can easily push my average HR for a 30 min test to 175 on colder runs but absolutely struggle to hold even 168 in hotter runs (Talking about 37 degrees C hot here)
You lose too much electrolytes in warm weather and you need those for the body to feel energetic, potassium for the heart especially. Try taking some energy drinks between your run in that warm weather and see if there is any change
Hi, thank you for making this video but I’m still really confused. I’ve been running for three months. I use a Garmin watch for HR. I can sustain a zone 4 and 5 for over half an hour easily. I didn’t realize this was not what I was supposed to be doing, until recently. My resting HR is under 60. My long run PR is 13 kms. I don’t know why my heart beats so hard yet feels so easy. It’s very easy for me to talk in zone 4 when my HR is above 170. Is there something wrong with me? Is this normal at the beginning? Thank you
You may want to re-compute your lactate threshold heart rate (LTHR), “you can find your LTHR independently through a time trial. Begin with a warm-up that consists of 15 minutes of easy jogging with a few 15-second surges at the pace you intend to run for the time trial. Next, increase your effort to the highest level you feel you can sustain for 30 minutes and hit the lap button on your heart rate monitor watch. 10 minutes into the time trial, press the lap button again. At the end of the 30-minute time-trial, hit the lap button one last time. Your LTHR is your average heart rate in beats per minute (BPM) for the final 20 minutes of the 30-minute test.” Quoted from www.8020endurance.com/intensity-guidelines-for-8020-running/. There’s a heart rate calculator on that site too that will help you set your zones appropriately.
yeahh..after many years of using a h. rate monitor..i threw it away a few years ago..im 64 n on me low effort runs it wood alot of the time jump up to over 200 bpm..which is impossible at me age!!!so juss recently i got a polar chest strap..n..using it with me garmin wrist operated..now on me low effort runs i now make sure it does not go over 110 bpm..i found out i was doin me low effort runs aprox..1-2minutes way to fast..
It is possible to run in zone 2? Even if i just jogging super slowly, at 7km/h my heart rate always constantly at zone 4, around 166. Its impossible for me to run below zone 4
I ran a 10k yesterday in an hour. And my avg HR during the entire run was 175 bpm and highest was 192 bpm. The thing is i wasn’t much tired or breathing heavily at all after the run, but my heart rate is definitely high for that avg.. which should indicate heavy breathing and stay rested for couple of minutes..which didn’t happen..donno if i am unhealthy or healthy..
I am about to put 1 session per week into zone 2/3 and also include an intervals session to my weekly schedule. I'm hoping to improve pace over the next 3 to 6 months as well as lose a few pounds in weight. I have a couple of half marathons pencilled in for October and hopefully I shall see the benefits of my revised training schedule. Interestingly, this is the first content that I have watched which included zone 3 with aerobic. Most other content providers seem to see zone 3 as a "dead" zone. I am 58 and have a resting hr of 48, max hr of 186. I was quite surprised at my max but I have taken to doing a stress test once a month to keep a track on it.
I'm an older guy now (70) so I stick to walking/cycling these days. I used a chest strap HRM (POLAR) back in the 80s when they came on scene. My resting daytime HR was 52-55 beats. I actually loved running hills. I wore the HR strap to bed a few nights to see how HR changed during sleep. I would see HR drop from about 11pm to 2am, stay in that zone (42 beats) for a few hours, then start rising around 4am-5am. I was usually up by 6am and off too work. I was just wondering if anyone has used the current tech to view their sleeping heart rates?
Absolutely. I wear my watch with HR monitor (Apple Watch) overnight. There’s plenty of iOS apps out there for analysis of sleep quality. I use AutoSleep. You sleep quality and type of sleep through the night is based on your heart rate and how much movement/ or restlessness is detected through the accelerometers in the watch.
Alas i am not the type of person to just go out for "Run" so I use a cheststrap and HR to get the most out of every run session. I leave the just going out for a bike or swim :) far more enjoyable sports than running :)
im 64 n usally run 5-6 days a week..i just started using a polat chest strap..on a garmin monitor...i only use it on my low effort -recovery runs..so i normally do them at no more than 110 bpm...my trac workouts n my tempo runs..i go by my breathing n how i feel...shood i be looken at me h.rate when goin all out on me hard runs???
Great video, nicely explained and I like that you've even included some example sessions too. Question though: which is the best % method to use? %HHR or %LTHR? It seems that MHR is out of the picture as it's just too broad of an estimate.
Heart rate reserve (hrr) is something that can easily be measured / calculated at home, using max HR and resting HR. Lactate threshold has to be done in a lab, which is why it may be a bit unnecessary for beginners and most amateurs. I guess it really comes down to how much of a nerd someone is 😅 (I mean that in the nicest way possible)
Chest strap is way better than optical, I have tested my fenix 6 optical against the belt, and it consistenly shows about 15 bpm too much, sometimes even more.
Yeah, my garmin watch has a HR monitor. It seems to work fine most of the day, but when I do my run workouts, it shows my HR as extremely high. When I use a chest strap, it drops it by the same as you said, around 15 bpm. I think the chest strap is probably more accurate.
I`ve been using two heart rate monitors. One on wrist and one with a chest band. I am chocked about how different numbers they show. Yesterday one showed 65 bpm and other 116 bpm. We need to remember that these toys are not always accurate. (thou best option we have..)
the closer to heart the better, also if you use said arm where you put your wrist monitor, e.g for holding weights or bike handle, meaning the arm muscles contracts and may constrict the arteries there, it will affect the results. build quality of product's also a factor.
When running in a zone, z2 easy run for example. Should I aim for center of zone or aim to keep just inside max of that zone? I assume I speed up and down to adjust for hills. Garmin watch does a good job on figuring and adjusting my zones. Wish strava would sync without manual intervention and understand that bike zones are a different set of zones to run zones.
I've been going for runs for the past 3 years and now I'm 15 years old. Just now I realized i've been training completely wrong the whole time. I've always tried to be really fast and I always started running too fast in the begin of the run and then I couldn't keep up the pace. At one point I was probably overtraining or something cause my running didn't improve at all even though i ran alot. I actually got worse at running. Then I got a heart rate sensor that I was going to use while running. I quickly realised that my heart rate was way too hight when I ran ( the average of a 30 minute run was about 180 beats per minute) I'm still very bat at running with a low heart rate and I have no idea what to do. When I go for a walk my heart rate is in the zone 2. when I walk uphill it can go up to 140 bbm. I can't even run for more than a couple of minutes without my heart rate going up to zone 4. Even though I don't even run with a high speed my heart rate will reach zone 5. Sometimes I start feeling nauseous while running. I really don't know what to do or why my heart rate is so high. When I don't workout my heart rate is pretty normal i guess. For example now that i'm writing this and laying on my bed my heart rate is 60bbm. I'm really scared about my high heart rate sometimes and this is really upsetting me.
It's quite normal for beginners to not be able to run in zone two. Still it's the right way to train especially to avoid overtraining. Even if you did some running for quite a while but just simply trained way too hard, it can still result in having a verry high heart rate while not even putting too much effort. Instead of just accepting the fact that it is that way, I would really recommend to start over again, which means finding a training method that you can comfortably stay in zone 2 during your workout. You could try some cycling for instance or even just run at a spot in front of the tv. Just except the fact that you have to start slow and eventually you will be able to go for a run and still stay in zone 2. Patience is key :)
Thanks again for this video. I've just completed the c25k program. So I can jog continuously for 40 mins or more at a constant slow pace now, which was impossible for me at the start of the program. But my heart rate is almost always at zone 4, which is above 170 in my case. According to most of the videos like this, maintaining a jog at this level should be very difficult, but I don't feel like that at all. Like even after completing 4k or 5k I don't feel like I need to stop right now. So what does that mean? Is my heart rate naturally higher than what it's supposed to be at my age? Btw, there's a lot of mention that this HR will become lower over time, but I've been doing the c25k program so I've jogged using this routine for the last 9 weeks or so. I don't see my HR reducing that much. If I want it to bring it down to zone 3, I'd have to stop jogging and start walking. Any clue? BTW my weight is perfectly normal for my age, but I do have a long history of ashtma, so my lungs are definitely not as strong as the average person. Any guidance would be really helpful.
I know my comment only finds you 2 years after you posted your question, so I'm curious to know if you found a solution in the meantime? As a beginner myself, I feel like a high HR is a very common problem beginners have. And yes, it's fairly "easy" to run 4-5 km at an average heart rate of 170, but that effort would still be considered race pace and I feel like it's not a sustainable mode of training in the long run or if you want to increase your mileage. So yes, as you suggested, going back to run-walk intervals would certainly be helpful. That being said, I would recommend you look into different ways the HR zones are allocated. The "standard" maxHR% seems to be fairly inaccurate (also, calculating maxHR with the 220 minus age formula is absolute bs for most people, my actual maxHR is about 10bpm higher than the calculated one). HR Reserve or the Karvonen method are more accurate as they also take resting HR into account. The maf method is also worth looking into. Quite the essay, but I hope it helps.
@@mycroftholmes8261 Still happy to get a response even if it's after two years!! Anyway, in terms of my HR, I still haven't had a clue. I don't do long runs actually. Most of the times it's 3 to 5 k jogs or simple brisk walks. And I still find my HR to be higher than 'recommended' levels. But as you've said, this HR is not sustainable for long runs or consistent jogging sessions. I now believe it's got something to do with my lung condition. I've been using an apple watch for the last six months, and even apple health says my cardio fitness is not good. My long standing asthma is something I've had to deal with all my life so far. And no, I haven't really tried out the other HR zoning methods you mentioned. Maybe I should. Thanks again for your response.
The LTHR Zones percentages in this video are very different than the video of June 19, 2019. Why is this? Also, in this videos when computing the HR Zones (the MHR calculation combined with the LTHR calculation) they yield very different numbers (LTHR = 147 & MHR = 161 for me). Which one do you use? PS Love the channel!
Hi GTN. Thank you for your videos, but I would just like to confirm how to calculate my maximum heart rate. Go all out for one minute (at a speed that I can keep for that minute) and take the highest reading in my watch?
Wait so zone 3 is supposed to be like your 10K speed? Man, I must have messed up max hr because when I run 10Ks I'm in zone 4 and I do have HR strap. I did let Garmin auto-calculate it with the 220-age thing so that might be it…
Great input thank You...however on bike my heart rate is very predictable and constant, running it’s fluctuating a lot and peeks out dawn fast...should i take different heart rate zones in consideration for walking and biking...I adjusted them a little don’t think they are accurate.
Yes. Cycling and Running HR zones are different but I am the exact opposite. My HR is steady while running while its all over the damn place when cycling. Are you breathing properly because your Running HR should be quite smooth.
Hi Mohamed. We actually have a couple of videos on our channel explaining running power already. I hope they help :) th-cam.com/video/Xc2VKNED1Ao/w-d-xo.html th-cam.com/video/lqwn93dQMzA/w-d-xo.html
Your body is not used to such a exercise I used to have a same doubt but once your body is like this guy is running everyday then it's starts to get used to this physical exercise. Cheers mate !!
Could you please do a video on triathlon for kids? My daughter (5 year old) loves to do a triathlon with me yet I can never find any equipment for her especially in clothing (does GTN wanna make tri suits for kids? haha). Also any advice on tri bikes for kids, the cost-effective equipment, etc?
How can anyone even jog at Zone 1? I have a max HR of 192 so 50-60% would be 96-115 HR. I would never say that I am a well-trained Athlete or anything, but I can run a sub 20 5k. When I go for a run my HR instantly jumps to >135 even if I go really really slow. My HR is the same if I run 5:30 min/km or 6:30min / km, the form just degenerates so badly with the slow pace that my muscles have to compensate for it. I don't understand how people do that.
Last week I ran an 8k and only after midway my heart rate went up really high. A few months prior my run went just the way like yours (very fast at very high heart rate), but now I focussed a lot on intervalsessions and I can clearly see the results/ improvements...
Same here, but I did not know how train properly. I was going all out all the time, barely keeping myself still jogging. Now I focus on the zones and I recover quicker, have less pains and overall improved my heart rate. Actually running in zone 2 became a great founding. I recommend it very much.
i always judged my intensity based off how my heart rate feels first thing in the morning before i even get out of bed. If my heart rate is 47 bpm or lower, then i was in the correct intensity the day before doing my cardio. If it was higher than 47, then it was too intense and i need to lower the intensity for the next workout
heart rate is over rated - it’s only one of many many physiological markers and is rarely consistent (same run and pace) and is rarely even accurate. Another blinky number to look at while you get through a workout rather than enjoy a run and forget time, pace etc and just listen to your body. 😀🏃♂️🏃♂️
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The zones make so much more sense now and I can relate each to types of runs 5. Madness 4. Speed work/intervals 3. Tempo 2. Long run 1. Recovery.
mu heart has one zone
fukin dead high
As a newbie runner I am really thankful for this chanel, it is really informative. I got a Garmin watch and I had no idea of the different zones, turns out I've been running at 75% all the time
Stay out of zone 3 for training in my experience.
Made the biggest improvements in my race pace when I ditched going in zone 3 and used the 80/20 method (not strictly MAF but close enough).
Managed to improve my LTHR using zone 2 runs only and my 1/2 marathon + race distances I run in zone 3 but don’t bonk anymore!
Love the feeling of a zone 2 training run running 10 miles and feeling completely fresh, compared to how I used to run in zone 3
Interesting, any additional sources for this?
I am using the MAF method and 7 months in, I have gone from 10:30 min miles (which was painfully slow to start) to 8:50 min miles at same HR / effort. Certainly will keep using this method for 80% of my runs and speed work on 20%.
NamitsGames I’m week 2 of MAF and already seeing benefits! Upped from 3 days a week running to 6 easily! Doubled my distances too! Love MAF
I always where a heartrate strap but tend to run more on feel than constantly checking my watch. Noting on how my breathing is tends to show me how my efforts are.
After uploading then I see how I went
Could you do a video for running tips for people with Asthma ?
I have been diagnosed with Asthma after my first year of running, 7 years ago, at age 28. Since then, I have really struggled with consistency and structured training. Trying to follow a structured training almost got me abandoning running for good. It was asthma attack after asthma attack, and then getting sick from respitory tract infections. This is until I took a step back and decided I would always run to feel, dialing my expectations back. I still managed to hit OK PBs, but i feel I could achieve more.
I am sure all Asthma sufferers out there would appreciate tips to better cope with structured training.
As a reference, my goals would be to get my half marathon pb from 1:26 to below 1:24 and my marathon pb from 3:10 to below 3:00.
It's weird but I literally can't run in Zone 1. Even if I'm holding back the maximum I still am in the high end of Zone 2. For me the only way to get into Zone 1 is to finally break into a walk.
I’m experiencing the same thing. I’m trying to run slow but I manage somehow to go really high with my heart rate. I can comfortably talk during the run.
Ignore that Zone 1. It's ment for regeneration, and it will not help you to build base endurance at all. If you're bound to walking in Zone 1, do a whole day hike, this WILL actually build your base endurance. But who does that, if you can have the same effect with a 90 minute run in Zone 2? Also, you get briefed by young and very fit people in this video. They're also in a very good physical shape. If you do not have those kind of prerequisites, just happily ignore Zone 1...;)
@@cpi_productionscreatoxx6289 that's exactly what this 52 year old pretty fit been exercising swimbikerun for several years does lol. no way I can run in zone 1. I'm not competitive in races but my aim is health so it works for me. I'm more likely to just adjust my garmin training schedule 'up a zone' to 'fit me.'
Same here. I have a very high maxHR (215) so I am in a bit of a special category..
Run slower then, its about the movement not about the speed. U can also run in walking speed to get your body used to it. 9 out of 10 beginners are simply starting running to fast (even when its slow)
Timestamp with the 5 heartrate zones 5:28
If you're a rookie, stay with the recommended 220-xxx formula -> 50/60/70/80/90/100%, were 60% is where actual training begins. If you want a little bit more refined data, to % HR reserve. You would need your rest heartrate, and your maximum heart rate as well. How to get both acurratly? For the resting heart rate there is only one really decent way. You would need to constantly monitor your heart rate with any fitness tracker, and let it build an average resting heart rate over, let' say, 4 weeks. This average is your resting HR. Your resting HR IS NOT the minimum heart rate you ever measured. When training with HR, it's all about the average, not the maximum or minimum. How to get the maximum? Do an exhausting fast 5k at the middle or maximum of your anaerobic zone in the midst of the hottest summer. If you don't know that zone, just do a ladder increasing speed every 1k, and make sure to almost(95%) hit the top spot of your maximum capacity. If you feel like almost collapsing, then you know you are there. Now the fun part: After this 5k make sure your run is ending at a hill, that goes up for 100-200m...do a sprint at that hill...and yes, do that sprint after you almost collapsed. The average max of this last 100-200m is your maximum heart rate, anything above almost made you die or vomit, and both is not really fun. If you've collapsed in front of the hill, you can just take that average max HR of the 5k as well. 30°C 5k at max will already give you decent feedback. Once you've gained some experience and hopefully a decent running watch, switch over to lactate threshold measurement(any decent modern sports watch should have it, Polar, Garmin etc.)and repeat that hill 5k. The watch will build your FTP automatically after 2-3 trainings. But at least one of those should be a maximum effort run or intervalls. Usually 100% FTP, is around 90-95% of your absolute maximum HR Zone(knowen as f.e. Vo2Max, anaerobic capacity, or neuromuscular for cyclers). Zones would typically look like that(60%(base1)/75%(base2)/*lowThreshold*84%(aerobic)*highTreshold*/92%(anaerobic)*max anaerobic capacity*/*almost collapsing*110%(Vo2Max)*virtually dead*), because with higher endurance experience and better cardiovascular system, not only your resting HR would drop, also your HR zones would improve, even if you're an agegrouper. So to get the same training results like when you started as a rookie, you would need to raise the effort. At one point your body simplywants more to furtherly improve. But unless you're a SD or OD distance sprinter, you don't want to go to that zone anyways. MD's might make it, but risk to collapse early with to much anaerobic effort. For Iron Man or Marathon distance you in fact want to avoid anything anaerobic like hot fire, unless you know exactly how much acid your body can take during a race, and still go on. For me this would be anywhere between 90-120 Minutes. So if I do 120 Minutes anaerobic, I'm done! No sugar, and no pause will bring back what you'd need to finish your race with the pace you'd wished for. Also, keep weather(temperature) and elevation in mind when calculating your anerobic potential during raceday. So make sure to build your aerobic speed capacity, or significantly reduce weight when going for the very long distances. Because with very low weight(see pro runners) you most likely will never get into any of the anaerobic training zones, but still be fast...Edit: oh, and for sure, don't try any of this if you're just starting to do endurance sports, if you are an agegrouper without medical assurance, if you're overweighted, or any of these combined.
I am 39 and can slow run on 200hr for a half an hour easily ...but I do most of my sessions on 155hr - zone 3.
thanks for your great job gtn
For me the max HR calculation seems way off base and is totally different from my LTHR zones. I have a max HR of about 192 and a LTHR of about 172. Judging by the max calculation my Z2 tops out at 134 bpm, while judging by the LTHR calculation it goes from 129-146. LTHR seems much more reasonable - it's work to keep my HR below 146 when running, but doable if I concentrate on going really slowly and walk all hills. Keeping it below 134 is totally impossible. Conversely, at the top end, my Z5 (per max calculation) is anything above 173 bpm, but I can hold that for about 60 minutes. LTHR has zone 5 as above 181 bpm, which seems much closer to correct for me. Your mileage may vary, obviously. Would love to hear about specifically which coaching systems or research the GTN team follows when deciding these things in their own training.
I found a chest strap is much more accurate and faster to react then a wrist watch. I've used a garmin forerunner for a year before i got a cheststrap, and with it, my heartrate has a lot more fluctuations, like it reacts faster to speed changes. Especially the dropping of heartrate when you slow down, seems to be a major difference and has a lot more 'lag' on the watch. Never expected the difference to be so obivous tbh.
my fossil gen 5 keeps up. polar watches also more accurate
I find it difficult to run at zone two, because that is my walking pace of about 10 to 12min/km. if I jog at about 9-8min/km my heart rate can spike all the way to 160-170 and that's supposed to be my zone 4.
Sometimes when I’m doing a recovery pace, I’m going almost the same speed as walking but I’m still pumping my arms and pushing off my feet, the body still thinks it’s running but at a very slow pace
Thanks for all the videos you post :) I can't even express how much I've learnt and improved in triathlon since I started to watch your channel. You're doing a great job!
I used to use a chest based HRM for cycling but switched to an arm based one which I like a lot more. Since the GTN crew has helped me dip my toes into running I think perhaps it may be time to look into a sports watch. Thanks Heather!
I workout 2-3 times a week mainly running 5-10k (25-50min PB respectively) and doing home exercices (Focus T25) , i use apple watch serie4 as my HR monitor,
I noticed everytime i start exercicing, my HR spikes to 90-100% (Max bmp is 189) and stays there for the whole exercice
And by just warming up my HR hits 150-160Bpm, should i consult a specialist, is there a problem with me?
I'm trying to stick to zone 2 for my long run, but it is so slow! I find myself walking the majority of the time just to try to get my hr back down... I know this is partially due to fitness, so I hope that as I get fitter, I can do my long run as an actual 'run' the whole time! My maxHR is ~215, an resting is ~77 at the moment.
Why are you walking ? Drop your running pace.
Resting HR of 77 is quite high of you're into endurance sports. When did you measure that?
@@YeNZeC Walking because I can't keep in zone 2 while running... At any pace. My running 'minimum' seems to be about 155.
@@lennardspit This was right after a big break (several months off from proper training)... I've the last couple of weeks it has dropped a bit :) I'm now down to 67!
215? Wwoooowww
Pretty sure it does not fit here but I was wondering to what extend hard running workout would impact cycling capacities, with the extrem case of doing most hard work running and easier sessions on the bike (or vice versa)?
I want to ask does the weather affect your HR? I find I can easily push my average HR for a 30 min test to 175 on colder runs but absolutely struggle to hold even 168 in hotter runs (Talking about 37 degrees C hot here)
You lose too much electrolytes in warm weather and you need those for the body to feel energetic, potassium for the heart especially. Try taking some energy drinks between your run in that warm weather and see if there is any change
Hi, thank you for making this video but I’m still really confused. I’ve been running for three months. I use a Garmin watch for HR. I can sustain a zone 4 and 5 for over half an hour easily. I didn’t realize this was not what I was supposed to be doing, until recently. My resting HR is under 60. My long run PR is 13 kms. I don’t know why my heart beats so hard yet feels so easy. It’s very easy for me to talk in zone 4 when my HR is above 170. Is there something wrong with me? Is this normal at the beginning? Thank you
You may want to re-compute your lactate threshold heart rate (LTHR), “you can find your LTHR independently through a time trial. Begin with a warm-up that consists of 15 minutes of easy jogging with a few 15-second surges at the pace you intend to run for the time trial. Next, increase your effort to the highest level you feel you can sustain for 30 minutes and hit the lap button on your heart rate monitor watch. 10 minutes into the time trial, press the lap button again. At the end of the 30-minute time-trial, hit the lap button one last time. Your LTHR is your average heart rate in beats per minute (BPM) for the final 20 minutes of the 30-minute test.” Quoted from www.8020endurance.com/intensity-guidelines-for-8020-running/. There’s a heart rate calculator on that site too that will help you set your zones appropriately.
Garmins are not very accurate and usually give you a HR to high
yeahh..after many years of using a h. rate monitor..i threw it away a few years ago..im 64 n on me low effort runs it wood alot of the time jump up to over 200 bpm..which is impossible at me age!!!so juss recently i got a polar chest strap..n..using it with me garmin wrist operated..now on me low effort runs i now make sure it does not go over 110 bpm..i found out i was doin me low effort runs aprox..1-2minutes way to fast..
It is possible to run in zone 2? Even if i just jogging super slowly, at 7km/h my heart rate always constantly at zone 4, around 166. Its impossible for me to run below zone 4
Me too bro
Yeah I can only run (jog slowly) on the threadmill. Never been able to do outside. Feels like you may as well walk. Was 12 min mile 😫
Me too. I managed 140 avg the other day running 6min 47 Kim’s.... I was gutted to still be in zone 3...
I have the same problem
I ran a 10k yesterday in an hour. And my avg HR during the entire run was 175 bpm and highest was 192 bpm. The thing is i wasn’t much tired or breathing heavily at all after the run, but my heart rate is definitely high for that avg.. which should indicate heavy breathing and stay rested for couple of minutes..which didn’t happen..donno if i am unhealthy or healthy..
I do the chest strap. Nice and accurate.
Same got a good deal on suunto
I am about to put 1 session per week into zone 2/3 and also include an intervals session to my weekly schedule. I'm hoping to improve pace over the next 3 to 6 months as well as lose a few pounds in weight. I have a couple of half marathons pencilled in for October and hopefully I shall see the benefits of my revised training schedule.
Interestingly, this is the first content that I have watched which included zone 3 with aerobic. Most other content providers seem to see zone 3 as a "dead" zone.
I am 58 and have a resting hr of 48, max hr of 186. I was quite surprised at my max but I have taken to doing a stress test once a month to keep a track on it.
I'm an older guy now (70) so I stick to walking/cycling these days. I used a chest strap HRM (POLAR) back in the 80s when they came on scene. My resting daytime HR was 52-55 beats. I actually loved running hills. I wore the HR strap to bed a few nights to see how HR changed during sleep. I would see HR drop from about 11pm to 2am, stay in that zone (42 beats) for a few hours, then start rising around 4am-5am. I was usually up by 6am and off too work. I was just wondering if anyone has used the current tech to view their sleeping heart rates?
No but it sounds like a good idea!
Whoop
Yes - resting HR 45-47 overall - at night can drop to 38-40! But usually 43-45
Absolutely. I wear my watch with HR monitor (Apple Watch) overnight. There’s plenty of iOS apps out there for analysis of sleep quality. I use AutoSleep. You sleep quality and type of sleep through the night is based on your heart rate and how much movement/ or restlessness is detected through the accelerometers in the watch.
Alas i am not the type of person to just go out for "Run" so I use a cheststrap and HR to get the most out of every run session. I leave the just going out for a bike or swim :) far more enjoyable sports than running :)
Very useful video. It's nice to have these things in line. It's Sunday, I will try zone 2 + zone 3+ zone 2.
The 220- age method is definitely crap. If I followed it, I would think my max HR was the same as my LTHR
Yes, it's been so thoroughly debunked it's annoying that it's even mentioned. So I didn't give this vid a "like"
Yes!
What does LTHR mean?
@@c0t556 Lactate threshold heart rate
im 64 n usally run 5-6 days a week..i just started using a polat chest strap..on a garmin monitor...i only use it on my low effort -recovery runs..so i normally do them at no more than 110 bpm...my trac workouts n my tempo runs..i go by my breathing n how i feel...shood i be looken at me h.rate when goin all out on me hard runs???
Interesting,shall follow up later.Best Wishes from Colombo Sri Lanka!🙌😃🌹
What are your thoughts on The Maffetone Method?
YES ! They need to do a video on this.
Great video, nicely explained and I like that you've even included some example sessions too. Question though: which is the best % method to use? %HHR or %LTHR? It seems that MHR is out of the picture as it's just too broad of an estimate.
Heart rate reserve (hrr) is something that can easily be measured / calculated at home, using max HR and resting HR. Lactate threshold has to be done in a lab, which is why it may be a bit unnecessary for beginners and most amateurs. I guess it really comes down to how much of a nerd someone is 😅 (I mean that in the nicest way possible)
Chest strap is way better than optical, I have tested my fenix 6 optical against the belt, and it consistenly shows about 15 bpm too much, sometimes even more.
Yeah, my garmin watch has a HR monitor. It seems to work fine most of the day, but when I do my run workouts, it shows my HR as extremely high. When I use a chest strap, it drops it by the same as you said, around 15 bpm. I think the chest strap is probably more accurate.
@@ktadema It has to be thight on your wrist sadly, thats the best tip...bit annoying, i use a vivo active 3. Anyway strap is prolly better always.
Yeah during workouts it seems less accurate. When I supposedly hit 224, I knew something was fishy!
If I'm a kickboxer, i do sprints but should I run my 10 k in zone 2 or 3?
I`ve been using two heart rate monitors. One on wrist and one with a chest band. I am chocked about how different numbers they show. Yesterday one showed 65 bpm and other 116 bpm. We need to remember that these toys are not always accurate. (thou best option we have..)
the closer to heart the better, also if you use said arm where you put your wrist monitor, e.g for holding weights or bike handle, meaning the arm muscles contracts and may constrict the arteries there, it will affect the results. build quality of product's also a factor.
Excellent video
How many times a week do you recommend a zone 2 10km run?
Need to get a monitor asap
When running in a zone, z2 easy run for example. Should I aim for center of zone or aim to keep just inside max of that zone? I assume I speed up and down to adjust for hills.
Garmin watch does a good job on figuring and adjusting my zones. Wish strava would sync without manual intervention and understand that bike zones are a different set of zones to run zones.
I've been going for runs for the past 3 years and now I'm 15 years old. Just now I realized i've been training completely wrong the whole time. I've always tried to be really fast and I always started running too fast in the begin of the run and then I couldn't keep up the pace. At one point I was probably overtraining or something cause my running didn't improve at all even though i ran alot. I actually got worse at running. Then I got a heart rate sensor that I was going to use while running. I quickly realised that my heart rate was way too hight when I ran ( the average of a 30 minute run was about 180 beats per minute) I'm still very bat at running with a low heart rate and I have no idea what to do. When I go for a walk my heart rate is in the zone 2. when I walk uphill it can go up to 140 bbm. I can't even run for more than a couple of minutes without my heart rate going up to zone 4. Even though I don't even run with a high speed my heart rate will reach zone 5. Sometimes I start feeling nauseous while running. I really don't know what to do or why my heart rate is so high. When I don't workout my heart rate is pretty normal i guess. For example now that i'm writing this and laying on my bed my heart rate is 60bbm. I'm really scared about my high heart rate sometimes and this is really upsetting me.
It's quite normal for beginners to not be able to run in zone two. Still it's the right way to train especially to avoid overtraining. Even if you did some running for quite a while but just simply trained way too hard, it can still result in having a verry high heart rate while not even putting too much effort. Instead of just accepting the fact that it is that way, I would really recommend to start over again, which means finding a training method that you can comfortably stay in zone 2 during your workout. You could try some cycling for instance or even just run at a spot in front of the tv. Just except the fact that you have to start slow and eventually you will be able to go for a run and still stay in zone 2. Patience is key :)
What about cardiac drift?
As u said to be in zone 2 for long runs, what if even after running slow one reaches zone 4 what could be the solution?
Thanks again for this video. I've just completed the c25k program. So I can jog continuously for 40 mins or more at a constant slow pace now, which was impossible for me at the start of the program. But my heart rate is almost always at zone 4, which is above 170 in my case. According to most of the videos like this, maintaining a jog at this level should be very difficult, but I don't feel like that at all. Like even after completing 4k or 5k I don't feel like I need to stop right now. So what does that mean? Is my heart rate naturally higher than what it's supposed to be at my age? Btw, there's a lot of mention that this HR will become lower over time, but I've been doing the c25k program so I've jogged using this routine for the last 9 weeks or so. I don't see my HR reducing that much. If I want it to bring it down to zone 3, I'd have to stop jogging and start walking.
Any clue? BTW my weight is perfectly normal for my age, but I do have a long history of ashtma, so my lungs are definitely not as strong as the average person.
Any guidance would be really helpful.
I know my comment only finds you 2 years after you posted your question, so I'm curious to know if you found a solution in the meantime?
As a beginner myself, I feel like a high HR is a very common problem beginners have. And yes, it's fairly "easy" to run 4-5 km at an average heart rate of 170, but that effort would still be considered race pace and I feel like it's not a sustainable mode of training in the long run or if you want to increase your mileage. So yes, as you suggested, going back to run-walk intervals would certainly be helpful. That being said, I would recommend you look into different ways the HR zones are allocated. The "standard" maxHR% seems to be fairly inaccurate (also, calculating maxHR with the 220 minus age formula is absolute bs for most people, my actual maxHR is about 10bpm higher than the calculated one). HR Reserve or the Karvonen method are more accurate as they also take resting HR into account. The maf method is also worth looking into.
Quite the essay, but I hope it helps.
@@mycroftholmes8261 Still happy to get a response even if it's after two years!!
Anyway, in terms of my HR, I still haven't had a clue. I don't do long runs actually. Most of the times it's 3 to 5 k jogs or simple brisk walks. And I still find my HR to be higher than 'recommended' levels. But as you've said, this HR is not sustainable for long runs or consistent jogging sessions.
I now believe it's got something to do with my lung condition. I've been using an apple watch for the last six months, and even apple health says my cardio fitness is not good. My long standing asthma is something I've had to deal with all my life so far.
And no, I haven't really tried out the other HR zoning methods you mentioned. Maybe I should.
Thanks again for your response.
Hi I thought Zone 3 was the dreaded grey zone that we had to avoid as it did not effectively train the aerobic or anaerobic energy systems?
151 heart rate to today walk around the block today ok
Nice video thanks
The LTHR Zones percentages in this video are very different than the video of June 19, 2019. Why is this? Also, in this videos when computing the HR Zones (the MHR calculation combined with the LTHR calculation) they yield very different numbers (LTHR = 147 & MHR = 161 for me). Which one do you use? PS Love the channel!
Hi GTN. Thank you for your videos, but I would just like to confirm how to calculate my maximum heart rate. Go all out for one minute (at a speed that I can keep for that minute) and take the highest reading in my watch?
my fossil gen 5 watch keeps up with my pulse belt almost to within 3bpm
Great video
Wait so zone 3 is supposed to be like your 10K speed? Man, I must have messed up max hr because when I run 10Ks I'm in zone 4 and I do have HR strap. I did let Garmin auto-calculate it with the 220-age thing so that might be it…
Yeah use heart rate reserve
What device works in real time that you can read while you are running
Great input thank You...however on bike my heart rate is very predictable and constant, running it’s fluctuating a lot and peeks out dawn fast...should i take different heart rate zones in consideration for walking and biking...I adjusted them a little don’t think they are accurate.
Yes. Cycling and Running HR zones are different but I am the exact opposite. My HR is steady while running while its all over the damn place when cycling. Are you breathing properly because your Running HR should be quite smooth.
Zone 2 sends me to sleep but I'm trying to stick with it.
And what's the verdict after 9 months?
@@voodoochile80 sorry you woke me from my slumber 🤣 managing one session a week at what I think is my zone 2 zone.
Anyone tried the Mattrone method ?
Can you also please explain the run power.
Hi Mohamed. We actually have a couple of videos on our channel explaining running power already. I hope they help :)
th-cam.com/video/Xc2VKNED1Ao/w-d-xo.html
th-cam.com/video/lqwn93dQMzA/w-d-xo.html
th-cam.com/video/lqwn93dQMzA/w-d-xo.html is the GTN video on run power from 21st Feb 2019
Are cheap smart watches accurate?
I don't understand why my maximum running is done in zone 5. For anything below zone 4 I'll literally have to walk .
Your body is not used to such a exercise I used to have a same doubt but once your body is like this guy is running everyday then it's starts to get used to this physical exercise. Cheers mate !!
Could you please do a video on triathlon for kids? My daughter (5 year old) loves to do a triathlon with me yet I can never find any equipment for her especially in clothing (does GTN wanna make tri suits for kids? haha). Also any advice on tri bikes for kids, the cost-effective equipment, etc?
How can anyone even jog at Zone 1? I have a max HR of 192 so 50-60% would be 96-115 HR. I would never say that I am a well-trained Athlete or anything, but I can run a sub 20 5k.
When I go for a run my HR instantly jumps to >135 even if I go really really slow. My HR is the same if I run 5:30 min/km or 6:30min / km, the form just degenerates so badly with the slow pace that my muscles have to compensate for it. I don't understand how people do that.
You’ve described the zones and perceived effort but not how to build this into a training plan!
resting HR 50
Max HR supposedly 183
if someone tells me I need to work out at 50% of MaxHr they need a beating becay 90 is me just walking
I use fitness band
Am I doing something wrong if I get different numbers for the zones when calculating using MHR and LTHR?
LTHR will be more accurate.
Apprently when I'm running 10km I'm always on about 95%. Is that possible? How is it for other people when you do a max 10k run?
Last week I ran an 8k and only after midway my heart rate went up really high. A few months prior my run went just the way like yours (very fast at very high heart rate), but now I focussed a lot on intervalsessions and I can clearly see the results/ improvements...
Same here, but I did not know how train properly. I was going all out all the time, barely keeping myself still jogging. Now I focus on the zones and I recover quicker, have less pains and overall improved my heart rate. Actually running in zone 2 became a great founding. I recommend it very much.
Well hello!
Dude looks like LTT in the thumbnail. Lol
I thought I saw Linus on the thumbnail😅
Im 35 and still got 230 max heartrate
i always judged my intensity based off how my heart rate feels first thing in the morning before i even get out of bed. If my heart rate is 47 bpm or lower, then i was in the correct intensity the day before doing my cardio. If it was higher than 47, then it was too intense and i need to lower the intensity for the next workout
Thoughts its linus in the thumbnail.
Haahahha, me too dude 🤣
Dont-Use-Optical-HeartRate-Monitor. Use HR strap, if you want reliable data.
heart rate is over rated - it’s only one of many many physiological markers and is rarely consistent (same run and pace) and is rarely even accurate. Another blinky number to look at while you get through a workout rather than enjoy a run and forget time, pace etc and just listen to your body. 😀🏃♂️🏃♂️
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Just what I was thinking....
First
"warm down" - seriously? ;-) "climbing downhill" like ;-)
Lol I've said "warm down" before and my running friend always points it out.😆