Few things can define a “successful” workout – not your speed, not the course, not even your perceived effort. The only thing to trust: your heart. That’s why all runners, especially beginning runners, need to train using heart rate zones to optimize each and every run.
Your heart rate is your cheat sheet into whether your workout is reaching your goal. Want to burn fat? Build speed? Add endurance?Properly recover? You need to track your heart rate.
What are heart rate zones and how can they help you train?
There are five “zones” that correspond to heart rate. They’re defined by how fast your heart is beating compared to your maximum heart rate. This allows you to track your own personal exertion level.
Note: Your maximum heart rate (MHR) is a rough estimate on how hard your body can physically go based on your age.
- Zone 1 means your heart is beating at 50-60% of your maximum heart rate. This would be like a recovery run.
- Zone 2 is 60-70%. This is your fat burning zone.
- Zone 3 is 70-80%. This is your aerobic zone.
- Zone 4 is 80-90%. This is your aerobic threshold.
- Zone 5 is 90-100%. This is your anaerobic zone.
Your goal will determine which zone is best for training. If you want to lose weight, aim to stay in zone 2 for the majority of your workout. If you want to increase speed, push into zone 4.
The biggest benefit of using this method is your ability to track your heart rate (manually or with a watch) and immediately know if you’re meeting the goal of your run.
How to identify your own essential heart rate data
Heart rate zones are specific to each person. This means we’ll need your personal data in order to figure out your personal target heart rates for each zone.
Here’s each piece of the puzzle:
Resting Heart Rate (RHR): This is your average HR while at rest. Find it by taking your pulse in the morning before you get out of bed. Do this for 5-7 days to get a good average. (Fitness watches will also provide this number.)
Maximum Heart Rate (MHR): This is an estimate of your maximum exertion rate based on your age. Find this by subtracting your age from 220. Keep in mind, this is an average and doesn’t consider things like fitness level or genetics.
Heart Rate Reserve (HRR): This is the difference between your Resting Heart Rate and your Maximum Heart Rate. It’s the glue of this formula. Find it by subtracting your RHR from your MHR.
Here are some example numbers for a moderately healthy 25 year old:
Resting Heart Rate: 60
Maximum Heart Rate: 195 [220 minus 25]
Heart Rate Reserve: 135 [195 minus 60]
How to calculate your target heart rates for each zone
This is where the magic happens.
You can find an online calculator to do the work for you, or you can use this formula to determine your target heart rates for each zone.
The formula: (x * HRR) + RHR
x represents the percentage of effort that corresponds to the zone you’re trying to achieve. Reminder on zone percentages:
- Zone 1 means 50-60% effort, otherwise written as .50 to .60
- Zone 2 is 60-70%, otherwise written as .60 to .70
- Zone 3 is 70-80%, otherwise written as .70 to .80
- Zone 4 is 80-90%, otherwise written as .80 to .90
- Zone 5 is 90-100%, otherwise written as .90 to 1
You’ll use the formula twice per zone – once to determine the lower number of the two. This will tell you the heart rate at which you enter that zone (the low threshold).
So, to reach zone 2 using our example numbers above, you would first calculate for 60%:
(.60 times 135), plus 60, which equals 141.
Then you’ll calculate the higher number, which will tell you the heart rate at which you will leave that zone and enter the next zone. (This is your high threshold).
For zone two, the higher number is 70%, so:
(.70 times 135), plus 60, which equals 154.5.
So the person in our example would be training in zone 2 when their heart rate is between 141 and 154.
Example heart rate zones
To help cement the formula: here are all five zones using our example numbers. Remember, you will have to adjust these numbers based on your own heart rate data.
| Formula: | (x | * | HRR) | + | RHR | = | Target HR |
| Zone 1 low | (.50 | * | 135) | + | 60 | = | 127.5 |
| Zone 1 high | (.60 | * | 135) | + | 60 | = | 141 |
| Zone 2 low | (.60 | * | 135) | + | 60 | = | 141 |
| Zone 2 high | (.70 | * | 135) | + | 60 | = | 154.5 |
| Zone 3 low | (.70 | * | 135) | + | 60 | = | 154.5 |
| Zone 3 high | (.80 | * | 135) | + | 60 | = | 168 |
| Zone 4 low | (.80 | * | 135) | + | 60 | = | 168 |
| Zone 4 high | (.90 | * | 135) | + | 60 | = | 181.5 |
| Zone 5 low | (.90 | * | 135) | + | 60 | = | 181.5 |
| Zone 5 high | (1.0 | * | 135) | + | 60 | = | 195 |
Now get tracking and training!
Now that you have the tools to track your heart rate zones, there’s nothing stopping you from perfecting your training. Know your goal, track your numbers, and get in the perfect zone(s) with every run.
Not sure which zone is best for your goal? Next week we’ll take a look at each zone individually. To be the first to know when the post drops, subscribe to our email list below.
But first, let us know your thoughts on using heart rate as a tool to amplify training. Leave a comment, or question, below. We’re always happy to help.
And if you haven’t visited the other posts of the series, don’t miss out on great content tailored specifically for runners. We recommend the two essentials: nutrition and hydration.
Stay healthy and stay happy!
