What is the best way to calculate HR zones?

M55 running with F6 and HR strap. My max HR is 188. 

I've recently started zone 2 running and GC has three ways to calculate HR zones - %LTHR, %HR Max and %HR Reserve. 

With %LTHR Z2 is just about doable but I keep creeping into Z3. With %HR Max I'd be just as well walking slowly everywhere (!). %HR gives me the best Z2 that is doable and no creep into Z3. 

Can someone explain to me what is the best method to use?

What method do you use and why?

  • There are arguments to made for all

    HR Max zone allocation tends to stay constant, as your Max HR doesn't change much (it will drop around 1 BPM per year)

    LTHR can change up and down, depending on fitness, so your zones change with it. So 130BPM may be in zone 2 or zone 3 for example, depending on your LTHR

    HR Reserve also can change your zones as it uses your resting heart rate in the calculation. Again, if your resting heart rate rises or drops this will change your zone allocation. 

    I actually wouldn't get too hung up on zones, and how you allocate these is pretty personal, there is no best method. But if you don't want your zones constantly changing, I would tend to suggest %HR Max.