How To Run Using Heart Rate Zones | Running Training For Triathlon
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Published 2018-03-23
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ZONE 1
100-120bpm, 50-60%
This is super easy, you'll hardly working and might well wonder why it’s even worth running at this pace. It’s a good idea to make this run social, you should feel like you’re out enjoying life and not training as it’s all about recovery and flushing your legs out.
ZONE 2
120-140bpm, 60-70%
We’re staying in the aerobic zone here, it’s moderately light training but a step up from zone 1. You’re building your aerobic base in this zone, this could be your long 1 hour run with a friend, holding a conversation is a good sign you’re working at the right level.
ZONE 3
140-160bpm, 70-80%
This is zone is used less commonly when training to HR but it’s the grey area that athletes often slip into as you’re not pushing up your lactate threshold but you’re working too hard to be purely building aerobic base. That said, your coach might set zone 3 work early on in your base training as it will help to build muscular endurance and can make your body more efficient.
ZONE 4
160-180bpm, 80-90%
This is where the hard work happens and it won’t feel comfortable. This training will improve your speed endurance and lactate tolerance as you’ll be close to, or in, your threshold zone throughout this effort. If you’re targeting sprint or Olympic you'll be running close to your race pace in these sessions.
ZONE 5
Over 180 bpm, 90-100%
You won’t be able to stay in this zone long as 90-100% of your max is over your lactate threshold and basically all out. Lactic acid will soon catch up with you and prevent your muscles from working in this zone very quickly. Note that in the lag time needed for your heart rate to reach your max, you're legs may well have failed you.
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All Comments (21)
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Heart rate Zone training is one of the best ways to understanding your improvement and development of your RHR and MHR.. and obviously you can easy to design your workout according to the same... Thanks buddy great work..
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I trained at 125-145bpm for 6 months and got 15 minutes faster over 5 miles at the same heart rate! Maffetone method ;)
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I love your videos guys! Great info, great vibes and great sense of humor! Greetings from my beautiful Perú!
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Great great informational video for beginners, love it!
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My coach? Heather, you and Mark are my coaches. I love the training videos!
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Solid breakdown, thanks!
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i have been running at the zone 4 for the past 3 years omg
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I think after Quadruple Bypass Surgery, my Cardiovascular Excise Team are doing very well to keep me in the correct Zones for Excise under supervision. My HR Monitor is great to help me stay between 65% and 85% effort in my workouts. That’s the Green Zone 3.
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Great video ... Again !!!!
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Great info.. thanks
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finally someone explains the "english heart rate zones" Now i understand why you train so much in zone 2 (what we norwegians call the "greyzone" but our zones are diffrent (60-72% z1, 72-82% z2, 82-88% z3, 88-92% z4 and 92% and up for zone 5)
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Thank you!
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Thanks GTN for these awesome videos! I've found them very useful. Does the GTN offer any heart rate zone training plans that we can follow on our devices? I really want to beat my half marathon PB with HR zone plan. Thanks!
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👏🏼👏🏼 highly recommend Rich Rolls book Finding Ultra bc he gets pretty in depth on heart zones and how he had to slow down for a while in his training to build his aerobic base. Mark Sisson who was a runner talked about the damaged heart he and numerous guys he ran with have due to the running they did. I wish they got deeper into that in the conversation but it seemed to be from over doing it. Perhaps on topic perhaps it is.
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Thank you for this informative video. I now then finally understand why HR Zone 3 is the grey zone and why this zone doesn't appear when I set my "Work zone" on my Polar watch.
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I loved your video thank you! I just got a Polar watch to start my Heart rate training. I just ran in my new ON cloud BOOMS. What are your favorite on running shoes? Cheers and happy trails and happy Running stay safe! ❤️👟👟🏃🏼♂️🏃♀️
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Looks like a nice turf track!
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Love you running technique... So efficient. Would love to be able to run like that even for 5K
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Book : https://www.amazon.com/gp/aw/d/B07KKYR54K?ref=aw_sitb_digital-text
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