How to Use Heart Rate Training for Run Training

• Determine Your Maximum Heart Rate (MHR):
  • The most accurate method is a lab test, but you can estimate it with the formula: 220 – age (e.g., if you’re 50, your MHR is approximately 170 beats per minute).
  • Another method is 208−(0.7 × age), which is often considered more accurate (e.g., if you’re 50, your MHR is approximately 173)

• Establish Heart Rate Zones:
  • Heart rate training involves dividing your MHR into different zones, typically five, each representing a different intensity level:
    • Zone 1 (50-60% of MHR): Very light intensity (recovery runs)
    • Zone 2 (60-70% of MHR): Light intensity (easy runs)
    • Zone 3 (70-80% of MHR): Moderate intensity (tempo runs)
    • Zone 4 (80-90% of MHR): Hard intensity (threshold runs)
    • Zone 5 (90-100% of MHR): Maximum effort (interval)

• Calculate each HR zone based on your individual HR max (based on age 50 1st method))

• Zone 1: 0.5 x HRM     (85)
• Zone 2: 0.6 x MHR     (102)
• Zone 3: 0.7 x MHR     (119)
• Zone 4: 0.8 X MHR    (136)
• Zone 5: 0.9 X MHR    (153)

• Monitor Your Heart Rate:
  • Use a heart rate monitor (chest strap, wrist-based, or a fitness watch) to track your heart rate in real-time during your runs.

• Plan Your Training:
  • Structure your training plan to include workouts in various heart rate zones. For instance:
    • Base Building: Focus on Zone 2 to build aerobic capacity.
    • Tempo Runs: Spend time in Zone 3 to improve lactate threshold.
    • Intervals: Use Zone 5 to enhance speed and VO2 max.

• Adjust Based on Data:
  • Regularly review your heart rate data to ensure you’re hitting the right zones and adjust your pace or effort accordingly.

Why Use Heart Rate Training for Running

1. Personalisation:
   • Heart rate training is tailored to your individual fitness level, making it more effective than generic pace-based training.

2. Prevent Overtraining:
   • Monitoring your heart rate helps you avoid pushing too hard and reduces the risk of injury and burnout.

3. Optimise Recovery:
   • Ensures you’re training at the right intensity, so you recover properly and progress without setbacks.

4. Improve Efficiency:
   • Heart rate training helps you develop a better aerobic base and improves your body’s efficiency at different intensities.

5. Track Progress:
   • Provides measurable data to track improvements in cardiovascular fitness over time.

6. Adapt to Conditions:
   • Heart rate training adjusts for factors like heat, altitude, and fatigue, offering a more accurate measure of effort than pace alone.

Using heart rate for running training can enhance your performance, keep you motivated, and help you achieve your running goals more efficiently.

If you need help, please feel free to ask below, or sign up for my full training package here

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