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Heart Rate Confusion

We take a look at the coronary heart fee learn how to work out your training zone with fitness skilled, Matt Hart…

Q. Using my Garmin coronary heart price monitor, it has proven that I can attain a most HR of 193 and a mean in a single day HR of 59. On a gentle run over eight.5miles I’ll have a mean HR of approx 170 and a max HR of approx 183. Are these figures regular? And how would I work out my ‘training zones’. I’m a 44-year previous male, 5’eight” and 12.5 stone. I practice with the native Harriers: brief efforts/ hills on Tuesdays and Thursdays; I do a parkrun each two weeks; and I do a long term or an orienteering competitors on a Sunday. Gary, by e-mail

A. The most helpful determine so that you can use can be one thing referred to as your ‘Threshold Heart Rate’ and the easiest way to seek out this out is to heat up rather well after which run 5K as quick as you’ll be able to. The common HR achieved will probably be your ‘Threshold’. A correct fitness check is actually wanted to determine your zones correctly, however as a information, see under:

  • Under 70% of Threshold: Z1 Recovery
  • 70 to 80% of Threshold: Z2 Low Level Aerobic
  • 80 to 90% of Threshold: Z3 Medium Level Aerobic
  • 90-100% of Threshold: Z4 High Level Aerobic
  • 100% of Threshold: Z5 Threshold
  • Above 100% of Threshold: Z6 Interval

Use the decrease cardio zones to develop endurance and fats burning and attempt to run these periods on flatter terrain to take care of a continuing coronary heart price. The larger degree cardio and threshold periods require a bit extra ‘welly’. The interval periods actually contain a whole lot of focus and contain bouts of excessive depth work adopted by lively relaxation, often on hills or on the monitor. Ultimately, your general fitness will make the most important enhancements when you dedicate time to all of those zones, however a coach will have the ability to offer you extra particular recommendation based mostly in your objectives.

Expert: Matt Hart, Torq Fitness marketing consultant, torqfitness.com

Image: Giovanni Cancemi/Shutterstock

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