How to Train with Heart Rate Zones - The Science Explained
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- Опубликовано: 4 фев 2025
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The five commonly recognized heart rate zones are based on a percentage of an individual's maximum heart rate (MHR). The MHR is typically calculated using the formula 220 minus the person's age. The zones are:
Zone 1 - Very Light (50-60% MHR): This zone is ideal for warm-ups, cooldowns, and light recovery exercises. It promotes blood circulation and helps prepare the body for more intense workouts.
Zone 2 - Light (60-70% MHR): This is the aerobic training zone, where the body primarily relies on oxygen to produce energy. It is suitable for longer duration exercises, building endurance, and burning fat.
Zone 3 - Moderate (70-80% MHR): In this zone, individuals begin to push their limits, experiencing increased intensity. It is effective for improving aerobic capacity, stamina, and overall cardiovascular fitness.
Zone 4 - Hard (80-90% MHR): This is the anaerobic zone, where the body relies more on stored glycogen for energy. Training in this zone enhances cardiovascular performance, increases speed, and improves the body's ability to handle lactic acid.
Zone 5 - Maximum (90-100% MHR): This is the highest intensity zone, suitable for short bursts of high-intensity interval training (HIIT). Training in this zone improves power, speed, and anaerobic capacity.
Individuals can benefit from heart rate zone training by customizing their workouts based on their specific fitness goals
Heart rate zone training offers a personalized and effective approach to cardiovascular exercise. By understanding and utilizing the different heart rate zones, individuals can optimize their workouts, achieve specific fitness objectives, and improve overall cardiovascular health in a systematic and sustainable manner.
Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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The problem with using heart rate based training zones is that you need to calibrate your heart rate (as measured by heart rate monitor) to your individual aerobic and anaerobic thresholds (as measured by blood lactate tests). There is a lot of variation in aerobic/anaerobic thresholds across individuals and over time. The relationship between heart rate and blood lactate is also modality specific, meaning the heart rate that corresponds to zone 2 when you’re running is different from when you’re cycling, swimming, rowing or skiing.
Because of this it’s often as good or even better to just estimate training zones based on how you feel.
Heart rate IS useful for tracking your fitness. If you keep track of your distance, average pace and average heart rate for runs you can track how your fitness improves over time (heart rate should decrease for the same distance and pace).
I would say, your smart watch estimated zones are good enough.
Your heart rate will variate anyway in those zones, so as long as you are around those real zones, your heart rate will eventually be around the accurate zones for long enough.
It's not 0s and 1s, it's more a spectrum... Don't have to make it too scientific, as long as you are not an elite athlete.
@@Henningberlin94 exactly. You dont have to be crazy precise for heart rate training to work.
I can tell you with a heartrate of 160bpm I can still hold a conversation, according to others you can only do that in zone 2 which is around 133bpm, for me it feels like I am barrely exercising.
@@treali I am exactly the same, and I wouldn't even class myself as a super fit individual.
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Insane! I love my Whoop and love to see hit zone 5 but never knew what it meant 😅😂 thank you so much for the educational video!
Zones as lobg as I know must be calculate considering your resting heart rate. For a 192fcmax and a 60bpm resting heart rate 70% is ((192-60)x.7)+60= 152bpm
I'm 29. I walk 30 mins on the treadmill 3 times a week at the max Incline of 15, with a speed of 3 to 3.5 miles/hr. I remain in zone 4 for the duration of the walk at around 161 bpm and I burn 400 Calories each time I do it. Don't feel the need to do anymore than that. 5'8 190lbs.
Damn, I must have a heart condition or something. I've been running and exercising for years, my resting heart rate is consistently 80bpm and I regularly go for 1 hour runs at 170-180bpm the entire run. Am I putting to much strain on my heart? EDIT: as a teenager I could regularly get my HR over 200bpm
UPDATE: Got a fitness watch. My resting HR is around 55 ish. When up and doing casual things it's 80. I just did a 5k in under 25m and my HR averaged 190bpm, maxing at 201bpm. I did push myself to my limit tho, as I am getting back into running after some months
At rest your heart rate should be able to go lower than 80 very often. Average of 80 is ok i guess. If you run for years and nothing random or special in your life you'd say that at some point you can run for one hour with lower bpm. Or youre running insanely fast
Yeah go get some insurance and go to a cardiologist
most literature will say that a resting heart rate is anywhere from 60-80 bpm... while Dr. Andy Galpin (Dr. Huberman's peer) suggest that resting with a 80 bpm heart rate, something is going on.
Your watch is broke. Lol
I have a heart condition and that's low-key how I was running around before having an unknown cardiac event that really derailed me for years. Go get that checked out.
Great explanations 🙏 Thank you for helping a newbie out!
no problem.
I am 61 and have great benefits from running 1 time a week in zone 5. Nordic 4x4 with 4 minutes in zone 5 and then 3 minutes walking and that 4 times. The rest of the week as much zone 2 training with sometimes a minute all-out sprint at the end. For people 55+, I don't see any benefits for zone 3 or 4 training. You can better skip it for a weekly zone 5 training 🏃➡️
Same here at age 65. That Nordic is a booger of a workout for me. I hate it but do it anyway for the longevity benefits as described in podcast interview between Dr. Rhonda Patrick and Dr. Ed Levin.
Good information in general , but why don't you use the Karvonen formula for calculating the heartrate-zones?
The zones should be calculated on the basis of Heart Rate Reserve (HRR) i.e. Max HR- Resting HR, not on the basis of the Max HR.
The logic is that you can not get under your resting heart rate so that should be viewed as 0%
exactly
It also accounts for people having different resting heart rates. For me, as an example - using Max HR (180 bpm) gives me a Zone 2 of 108 to 126, but Karvonen (resting of 50 bpm) gives me 128 to 141, which far better matches my Zone 2 state - ie. being able to talk easily but not really wanting to (Peter Attia's definiion). As my resting changes, so too should my zones.
“Zone 4” or whatever one calls the zone above your capacity to effectively shuttle lactate (ie above lactate shuttle threshold) is NOT anaerobic. It’s still aerobic. Anaerobic should be Zone 5 - you can do very little at anaerobic level - like minutes.
Even zone 5 isn’t 100% anaerobic.
A tru anaerobic exercise would be something you can only do at 80 - 100% ie sprinting.
Does it makes a difference when i calculate my zone 2 with 0,75?
2 questions )
- How would i program these during the week alongside strength work, conditioning work and sports practice ?(i do jiu jitsu and wrestling, ill lift once a week, im currently trying to do some conditioning like sprints/jumps but its difficult with school/work and ill usually get my cardio from weekend soccer/football with friends)
- and then how would i program/periodize these over the course of a season and off season? Would i just do mostly the higher intensity zone 4/5 with a little of zone 2/3 during off season, and then switch it to mostly 2/3 and less 4/5 during the season?
i just did a tempo at around 5:30-5:50 for 3.4 miles and it felt easy and i was able to talk but my watch was saying otherwise and was saying i was in 180-190hr which is normally race pace, is this bad?
I have no chance of staying in any zone. I start running and I move up the zones pretty quickly, there's no stopping anywhere!
Here's the thing with background music in talking videos, I'm now listening to the saxophone and beat and seeing musical notes above your speech. I hear half of what you're saying at best.
I am running 12 minutes a mile and my heart beat is 165. For my age group that is 100% at zone 5. Something does not add up.
You are an individual. Ignore the age group. Determine what your personal max heart rate is: After you run a few minutes to get warm, then start to sprint and push yourself to the limit. Alternate between sprinting for maybe a minute and jogging for a minute. Do this repeatedly, and you should reach a higher heart rate with each interval. See how high you can push it. Eventually you will see that your heart rate isn’t going any higher no matter how hard you push yourself. Congratulations! That’s your MHR. Now, you can calculate all your zones correctly based on that.
You need to increase your aerobic capacity
@@davidlakes5087 that's a great advice, thanks!
@@samthetargetdog3743 any suggestions on how to increase aerobic capacity?
Great stuff, thank you!
What do u think about alternatively using Heart Rate Reserve HRR to calculate training zones?
HRR is the way I apply these %s other wise the numbers are waaaaay too low for anybody.
@@DMGC529 I always do as well and think it probably is more necessary for those with a relatively low/high resting HR which will skew the desired ranges if not accounted for. My resting HR is 38ish for reference. So my zone 2 cut off at 70% is 130bpm vs 141bpm when using HRM and HRR, respectively.
I tend to use the jack daniels and/or maffetone approach which lands my easy/aerobic threshold a bit higher even (146bpm and 149bpm)… making HRM-based ranges seem even more ridiculous.
I guess the point, for beginners especially, is to not exceed this aerobic threshold too often and using HRM to start with should accomplish this by keeping you well below the ceiling allowing for consistent training without overdoing it.
@@garrettbenham Yep, agree on all fronts. My easy easy pace still gets me to a HR of 140-45 on most days. LT2 is 175, way higher than any of the charts using NHR say. I think that going by feel (as long as you know how each type of session should feel) is the best way.
% of HRR instead of Max HR is way better also the HR Zones in this video are way off. These zones are found on your watch as default but not accurate for anything especially running or cycling. 80-87% of HRR would be more accurate (for runners) for zone 3 for example. The top end of that will roughly be your aerobic threshold, anaerobic threshold is top end of zone 4 or possibly higher..
Waiting for the science to arrive
Last night I did a 10 mile run right in the middle of what would be Zone 4 for me. I was able to keep my heart rate at the same rate for the entire run. And I completed the run in 1 hour 40 minutes. Is it bad if I do this type of training once a week?
Mojo are you the Mojo I know
I think for someone very trained in cardio it’s more like 220 - age + 10, but for a non exercise person yeah 220 - age is pretty accurate, tho it makes me wonder as someone gets older their max heart rate drops, so what does that mean? They’ll never be as athletic? Or is the heart getting more efficient?
What kind of made up bullshit is this?
Yeah. I'm 36 and I can get my heart rate 200-208bpm.
@@intheknow3989 that’s pretty high
@@intheknow3989 cool story.
@_baller not really. Resting is 56. I'm disagreeing with 220-age for maximum heart rate. It just isn't true.
These percentages only work if you use heart rate reserve otherwise the are way too low if just using raw % of your max heart rate. Eg: using this calculation, if my MHR is 190 then 85% of that (zone 4) is only161 and that is nowhere near anaerobic for me, thats low end of tempo range (zone 3). If I used HRR then it comes out as 170 which is much closer. 70% of my MHR would only be 133 and that is nowhere near the top of my zone 2.
Sir can you make a video about power training. Like in the middle of the strength-velocity curve. Thanks in advance sir.
I’m 30 years old and training for a 5k. It’s taken a few months, but I can now run about 20 mins without stopping to walk. My pace is about 14:25/mile. But my heart rate gets higher than it should, like 180-190s. How can I train myself to run with a lower HR?
Heya, I'm 31M and I was in a similar boat to you a few months ago. The trick for me was to keep my hr (as measured by a Polar H8 hr chest monitor) around 125-135 during my exercise. I determined that this was my personal zone 2 based on the perceived exercise intensity cues (I could maintain a conversation at this pace). Listen to your body, as well: if you see your hr get too high, take a moment to walk it out until your hr goes back into your zone. It's a bit frustrating at first but eventually you'll be jogging most of the time instead of walking most of the time. 30-45min training sessions a day, 5 days a week, plus one high intensity session thats 45 minutes.
By following this for a few months, I was able to significantly reduce the hr I had during my easy day pace. When I started, I would run 15:30 min/mi at 150 bpm, but now it's down to about 15:00 min/mi at 135 bpm.
22% grade seems mighty high to me. Is that normal for an average treadmill? I only ever do up to a 3% grade, and that's rare. I prefer to run flat. But I'm curious as to what my max heart rate is, so I'm going to see if the treadmills at my gyn go that steep.
I'm a former smoker of 25 years, and a current vaper, but I run regularly. At 42yo and 30% bf, when I run a really hard mile at 8:30, my heart rate as soon as I slow down is usually around 172. But that's after taking 5-10 seconds to slow the treadmill down and however lomg it takes for the heart rate sensors to read. One minute of walking aafter that initial heart rate read, my heart rate is back down to 135-140.
I feel like I'm doing pretty good for an older dude with some extra fat and two major back surgeries under his belt. I'm currently running 3x a week, usually four miles. Sometimes four single miles with a three minute walk in between. Sometimes 1 mile, then 2, then 1. Sometimes 2 ans 2. Been a while since I've ran all four at once.
Everhthing says my zone two should be around 120 HR, but it's uncomfortable for my back to run that slow. Or a 4mph walk at a slight incline gets me to 120. But i feel my zone two has to be a bit higher than 120, as I can maintain a convo decent at a 5-6mph run.
How do the zones apply to different types of sprinting workouts?
As you try to run at maximal speed, they don't. When sprinting you are training obove aerobic intensities. Usually you will have long rests between sprints. Otherwise you will end up in zones 4-5 depending on your recovery time.
I needed a little refresher on how hard I should exercise and tbh my only threshold is how long my 🐈 can take the home trainer saddle 😂
Is it really that important to build aerobic base??
I do mma and i like doing zone 4-5 always otherwise i dont enjoy and feel like ive done nothing.
And also is it easier to regain lost anerobic and aerobic fitness?
Yes. It is.
Zone 5 is important, but you should only be doing zone 5 20% of the time, and zone 2 the rest of the time.
Agree
aerobic base is like the most important thing for mma. if you don’t have cardio endurance, you’re nothing.
Thanks for the video, very clear!
Boxing Science works in the red zone with 20 seconds of work, 10 seconds of rest, 3 minutes, then rest for a minute, and repeat 4-5 sets.?/
Crazy because during boxing sparring, I’m in zone 5 for 3 minutes on/30 seconds rest 4-6 rounds straight lol. 3 x a week 😭😭. Boxing is just different
I played kickboxing training for 1 hour and I stayed in zone 5 for 15 minutes and 49 seconds is harmful for me to be in zone 5 for that much of time?
so with the heart rate test, it's expected to be at max HR by stage 7? or we keep going up stages pass that until we can't?
Keep going until you can't go anymore
@@TheMovementSystem thank you!
Do you have any programs balencing Tendon/Max Strength Training and Speed Strength Training within the same period? Possibly within the same workout of lift lower body 2x a week?
Ameture MMA and Military both have limited time making complex periodization difficult. As well as ability to lift in the week while balancing direct skill training and running.
I would be interested in if you had any such programs or video content for generalist athletes.
I found your channel as I am interested in developing tendon strength to prevent injury and speed strength to be more explosive. So would like to train both simultaneously.
I do zone 4 for 50mnt its ok?
I am 43, my resting HR is about 75- 80. My I know how to train myself to run 5k with 30mins and HR within 70- 80% 😅 as haven’t run my HR already 70- 80%
These Zone %'s are wildly different from the Norwegian Olympic model. How come
Dividing heart rate zones into 10 % intervals seems really arbitrary, how are these zones derived?
Good question.
I played pick up basketball this morning and my watch said 32 minutes of zone 5 lol am I going to have my heart explode?!
Hit the gym( leg day)
Did a “recovery “ run 12min for 30 minutes
Was in zone 3 90% of the time. 😂
This video makes me realize how unfit people are. 10 second reps in zone 5? That’s a low bar
I am 60 and I easely get up to 180 when o do interval training
Anaeroboc?
2:21 --- 70% is too, too high a number for beginning runners... Only a well trained runner can carry this load very long. This is suppose to be a very easy run, not a grueling effort. lol *The key point here is to start and stay aerobic on this effort.* Forget all the hoopula most of these videos put forth ...
Yea I understand the zones . And numbers but not really into exercises kept talking going running riding a bike. Lots of ppl do cross fit gym programs hitt so it clean heart but doesn't get into any other exercises
What does it mean if your heart rate is over 200 bpm
It means you’re young
@@justinwelch9060 hahahaha!! Yes yes!!
So lets say i want to train for a long run but also a fast pace
Here zone 2 or zone 4??
How does anyone train in zone-2? Its a snails pace.
you must be young. 😎
@@bobwilliams9061 not that young! 35. I do zone 2 on the spin-bike and that changed everything.
Like for example I know you’re an athlete and I know your max HR is higher I’m 29 and my max HR is around 203
Max heart rate is just genetic. It doesn’t increase with training. One of the top triathletes in the world actually has a max heart rate of around 155. Still super fit because his heart chamber is huge
@@TheMovementSystem Really good point.
Heart rate zone running is one of the most over rated fads -many people who try using heart rate running end up not reaching their potential.
What's a better way to do it?
disagree on zone 5
You confused sprint intervals to VO2 max training. print intervals are good, but only to build mitochondria density cause your heart rate wont have the time to elevate at maximum during 10 or even 20 seconds. If you want to increase vo2 max which is the reason of zone 2 training, you need to spend as much time at your max or HR or as much to the max as possible. Is a very fast run that you ca probably hold for 4-5 minutes then rest for 4-5 and repeat. Time at vo2 max is the key.
Tbh I disagree with a lot of this. Zone 2 doesn’t really stop at 70% of max HR either. Because HR and all of this is so individual, HR training methodologies (such as the maffetone method) are really limiting without understanding your individual HR zones/LT1&2/VO2 max, which you’ll only get from a lab test.
My easy runs sit between 65% and 80% of my max HR; I’ve had this verified in the lab, to back up my RPE/watch HR zones. But this video doesn’t really account for any of this 🤷🏼♂️😂
As long as you below (not at) Lactate threshold, it should be zone 2 😉
Cool story bro.
@@TumoRunswhere’s your video at? So someone can call bullshit on it.
I run and my heart rate is in zone 5 for like half
An hour in an hour
Long run
hmmm …..
Definitely don’t use “fat as a fuel source” running. Once your body uses all the glycogen it’s consuming lean muscle before fat.
This is really easy to measure actually and we have good data on it. At low intensity (ex: zone 2) the split is ~60-70% of energy from carbs, ~30-40% from fat ~5% or less from protein. In a near carb depleted state (which is rare) the protein contribution can go up to ~10-15% but never really beyond that. And the overall intensity and calorie burn of exercise will be far lower in that state
We definitely do use fat as a fuel source.
my apple watch told me I spent 13 min of my run in zone 5 ….
Apple Watch is incorrect. Get a chest scrap. Heart rate chest. That will tell you 100% what your heart rate is and what zone you're in.
Well i got a chest strap and it told me i spent 32 min in Zone 5. And it was an easy run. I guess I'll have to find my max, as 220 - my age is not correct for me.
Ur max rhr is incorrect
@@theatreforesight yup!
The human body wasnt designed for long distance running. We are built for walking and sprinting. Sprinting burns visceral fat, whereas long distance running does not. Also long distance running over a long period of time raises the risk of afib.
I cannot get to high zone 4 or 5 unless its COLD. Even at room temperature I get overheated before I can get my heart rate that high. And Im not just being a pussy. Ive had multiple heat strokes, countless episodes of heat exhaustion, heat cramps, heat rashes etc. And had Rhabdo twice. Been to the ER from being overheated 5 times and 2 of them were near death. But I live in SC so its nearly impossible to train in cold.
I think something is wrong with my heart….
Dang that’s a really small threshold for some 2 I don’t exactly think that’s correct
No one cares what you think.
@@charliesmashWell, there's a lot of conflicting advice on this. My zone 2 is at a much higher heart rate.
It sounds like Saturday night live.Why do you need the music get rid of the music?It's distracting
you have no idea what you are talking about
Explain please ...
@@bobwilliams9061 bro started off this video by saying you should do 220-your age to get your max heart rate. there are many different heart rate zone systems, for example i use a 7 zone system based off my 30 minute threshold HR.