Heart Rate Zones and Maximum Heart Rate

Hi, i don't know if you've found out already, so:

You can do several tests and know your zones for sure:

You must find Max HR, to do this it's best to warm up,bla bla bla, to start running few minutes to get to your 165 bpm or so, and then to sprint hardest that you can sustain for 1 minute or so (legs will burn from lactate).

My rest HR is 50, max is 190, so the Karvonen is pretty much on spot to the bit with: 1) My findings and 2)Lab test with Oxygen measurements.

To ensure where you Zone 2 ends - run slowly with chest strap and notice your breathing is free, you must ve able to talk full sentences. As the HR will start rising (in my case 148-150) there is a feel that breathing starts to be difficult and can't speak full sentences, only several words at a time. This is your best measurement for Zone 2 upper point. Ensure this test several time and check your calculations according to this upper z2 number, it should be spot on.

I think I have sorted my Zones out now, but heart rate training just doesn't seem to work for me. Resting 60, and max 185.

A brisk walk, and I barely get into zone 1 = I must be very fit :-)

A slow run, and my heart rate shoots up into zones 3 and 4 = my aerobic base is rubbish :-(

A fast run, and my heart rate is mostly in zone 4 and some in zone 5 = my aerobic base is rubbish :-(

A HIIT session on stationary cycle, and I barely even get into Zone 4 = my aerobic base is great :-)

A weights session, and I never leave zone 2 = no anerobic benefit whatsoever :-(

I am still a bit confused.

Since several HR zone methods (maxHR, reserve, LTHR) have been discussed on this thread, which one are you currently using? And what are the HR values for those zones? (It may be also easier to help if you tell actual HRs for those activities, in addition to the zones you saw.)

(I personally like using lactate threshold based zones for running, and max HR based for walking. Zone 1 in maxHR zones is too low for running, but ok for walking. And LTHR version has more granularity on the upper end, which helps in running.)

I am using % of max heart rate. I put the max heart rate in and Garmin works out the rest.

Those look ok, if your max HR is really 185, sounds a little high but still possible for someone at your age (I'm almost the same age my maxHR is 176 based on tests found on Polar's website).

But walking is often mostly maxHR zone 1. Even slow runs (how fast is your "slow"?) might easily go to the bottom of zone 3, if you haven't done a lot of slow run training (and the HR will go down with training). I don't see anything wrong there, if the maxHR is correct and you want to use maxHR based zones.

Those % of max HR also do NOT work for me and useless, but Karvonen works exactly as they are felt and aligned by lab:

in your case zones are: 60 + 0.5 * (185-60), and so on:

z1= <135

z2=135-147

z3=148-160

z4=160-172

z5=173+

Check if these align to you, check if around 147-148 HR your breathing changes, if yes - you got the zones right.

You can then put those numbers into Garmin manually and enjoy life.

Hope that helps :)

Sander Lucky said:

but Karvonen works exactly

Karvonen seems to match up with my perceived effort for a run, but then it squashes a brisk walk (Approx 7km/h or 8:30 per km) down into zone 0. Same as sitting on the couch.

Whats a brisk walk HR look like for you with your zones?

> z1= <135

How does this fit with Garmin software which have a Z0 or No Zone?

Your watch may be locking on the cadence and giving you wrong data at the higher HR, which is a common problem at optical HR sensors. I recommend getting a HRM chest strap, and either (preferably) conducing a Guided Lactate Threshold test (found in the Running activity Training menu), and basing your HR zones on the LTHR, or doing a true Max HR test, if you want to continue with the Max HR driven HR zones.

Alright, i am glad that you showed the graphs and gave info. My fast walks are also at HR 100-120.

Karvonen zones are correct, but your input of max HR of 185 is incorrect, you'll have to find that value and it's probably in the 190-192 zone. When getting into zone 5 there is a critical switch: out of breathe, body wants air that he can't get so it's a sprint-like breathing, that has a strong burn in your muscles. If you are in zone 5 - your legs can do it between 1 to 5 minutes, depends how much you crossed the z5 edge, and your muscle will give up because of burning feeling of acid. So if you are Ok at 178bpm it crealy means that you are not in z5, it may be the edge btw, i have z5 starting from 175 with max HR 190.

Regarding Garmin and Zone 1: Garmin is only a help device for you and your trackings, so with enough understanding you INPUT your numbers into it. The zone 1 is 90-135. And yes - all walking for you is zone 1. And yes running at the pace you mentioned is mostly zone 4 towards the upper edge. If you run slower - you would manage z3, and if you try to run under 150 - you will be working on aerobic engine and speak full sentences while running, try...

About 70-80% of runs/cycling is suggested to be in z1-z2 range.

Hope now you have more answers and almost set up with zones.