How To Run Using Heart Rate Zones | Running Training For Triathlon
287,727
Publicado 2018-03-23
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/8g
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.
If you liked this video and found it helpful then don't forget to give it a thumbs up and share it with your triathlon and running friends 👍
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/8f
Watch more on GTN...
📹 How To Train With A Heart Rate Monitor - gtn.io/RunHR
📹 How To Lose Weight Through Triathlon - gtn.io/LoseWeight
Music: Epidemic Sound
Xilo - vvano
Dubstep Mammoth 2 - Cecilia Lindh
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Cervelo bikes: gtn.io/cervelo
BMC Switzerland: gtn.io/bmc-bikes
ON Running: gtn.io/On-Running
Assos of Switzerland clothing: gtn.io/Assos
KASK helmets: gtn.io/kask
Park Tool: gtn.io/parktool
Profile Design: gtn.io/profiledesign
Zipp wheels: gtn.io/zipp
ENVE wheels: gtn.io/ENVE-wheels
Quarq powermeters: gtn.io/quarq
Polar: gtn.io/polar
Vision wheels: gtn.io/vision
Continental: gtn.io/continental
Team Bath: gtn.io/TeamBath
YouTube Channel - gtn.io/YouTube
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe
Todos los comentarios (21)
-
I trained at 125-145bpm for 6 months and got 15 minutes faster over 5 miles at the same heart rate! Maffetone method ;)
-
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..
-
i have been running at the zone 4 for the past 3 years omg
-
My coach? Heather, you and Mark are my coaches. I love the training videos!
-
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.
-
It's very important to note that wrist-worn HR monitors are inaccurate at high heart rates. An ECG chest strap is still accurate at higher beats per minute.
-
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)
-
👏🏼👏🏼 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.
-
My Heartrate gets pretty high super fast, but it doesn't feel exhausting. I can run at a HR of 180 for at least an hour.
-
Love you running technique... So efficient. Would love to be able to run like that even for 5K
-
-
My 1 mile runs raise my heart rate to the 190s…consistently. Is something up with my watch lol.
-
I love your videos guys! Great info, great vibes and great sense of humor! Greetings from my beautiful Perú!
-
I've done this HR training, and it works; My biggest mistake with all my training was running too hard on my easy, recovery days; So I never really recovered; Easy, recovery days, must be easy, even if it means walking to keep your HR down in the recovery levels,,,
-
Yes please do..i need moree info about this
-
6:21 Hill strike? Besides that: gorgeous presentation. Yes, Zone 3 is wasted time and kilometers leading to fatigue, overtraining and perfromance plateou or even decline.
-
This is just a general guide.The 220 heart rate minus your age which is what most people would use because it's easy to understand you don't need a slide rule. Using this method would only be useful for people in their twenties. My resting heart rate is 52,56 bpm.At my age my max heart rate is 150.Using your method my max is 150.Iwould have to start off at 50,70 bpm.My resting pulse rate is 52,56.It Won't work. If I exceed my max and push to say 160 ,170. I may be doing more harm than good.
-
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.
-
My running speed is 8 minutes to a km, but I still end up in zone 3-4 range after 3 km. I don’t understand how one can run in zone 1-2 for long periods of time . I manage to complete 5km, but I feel spent out, legs get heavy and stiff. I just can’t understand how one does 10km or even a half marathon
-
Great great informational video for beginners, love it!
