73: How to Use Heart Rate Zones for Running
Update: 2024-07-06
Description
We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.
Discussion points include:
- Who should use heart rate zone training?
- Are Garmin’s heart rate zones accurate?
- How to calculate your individual heart rate zones
- Understanding the five-zone model
- Should you use your watch or a chest strap to measure HR on runs?
- Should certain runners NOT use heart rate zones?
- What is cardiac drift?
- Should you use heart rate monitoring for your hard workouts?
- What is so bad about zone 3?
- How do you run with low heart rate on hills?
- How much do heart rate zones matter for low-volume runners?
This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/
- Further resources:
- Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
- https://www.runtothefinish.com/best-heart-rate-monitor/
- Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
- Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans
References:
- PMID: 29599724
- PMID: 16095403
- PMID: 33042384
- PMID: 30539120
- PMID: 32343255
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