I always aim for my HR in training and adjust my pace (and distance for that matter) accordingly, since sometimes my Zone 2 lies at around a 6:20min/km pace and on some other days, when I dont feel quite as comfortable, it lowers my pace by quite a bit with the same HR (e.g. 6:50min/km pace). And since ive started to use my HR in training I also felt a great improvement in my running (and biking) abiltiys as I can sustain a higher pace, for way longer now. Also if I just used a pace for reference, then my training intesity wouldnt really scale properly with my improvement in fitness, whereas if I use my HR Zones for training, I just go a little bit faster over time (but in the same Zones as before). Note: I have a garmin watch and for me the standard MaxHR% zone-calculation didnt work quite the way I wanted and e.g my Zone 2 was at around 144BPM, although through some other formulas and my own experience, it lies at around 165BPM for me. I recently got a HR-Chest-Strap and I use the LTHR% for calculation, as I have a HR-Max of around 206BPM and therefore only using MaxHR% is not quite as accurate. Ive trained with these Zones ever since and it works a charm for me.
For everything apart from intervalls i run off HR. Especially now during winter when The roads become muddy, uneven and covered in snow it really feela like a more relevant measurment
I’ve sworn off looking at heart rate data this year. It’s become a mental limiter that I found limiting myself. Still recording and my coach reviews, but in the moment I hide it.
Great insight guys. I recently switched from Garmin to Suunto and my HR is now in Zone5 now for most of my runs when it use to be Zone 3. Im 49 with a HR of over 200bpm when running according to my new race s watch 😅. My old forerunner approx 160bpm! Might need to adjust and invest in a chest monitor. 🤔
I don't know if you're in the northern or southern hemisphere but I noticed that my watch sensor (optical) became far less reliable when the weather got cold and I was getting not only iffy readings but also more and more 'no reading' periods during my outdoor exercise sessions. Apparently, this is a common problem with optical sensors, caused by inevitable physiological reactions to the lower temperatures. Now that I've started wearing my Polar H10 out on winter runs, bluetooth-paired to my watch, I'm back to having solid, reliable heart rate data.
I really like what you do in GTN , your videos , all knowledge you try to share with your followers. I track my heart rate. But I would be happy (maybe cause English is not my first language) if you tried to slow down your way to talk. Often I see your videos twice, so I understand it right. About heart rate, for sure I use it. When I run I check after the run, if I don’t have one workout on my watch. When I bicycle I use it during the workout. Sometimes to see that I don’t work to hard and sometimes in hard intervals that I still got space for pushing harder.
Hello Marie, thanks for the comment. We'll take it into consideration! Remember, you can change the playback speed of the video by clicking the gear icon in the bottom right corner of the video, in case that’s useful for you. :D
An optical sensor is reading pulsations in your skin arterioles and capillaries, not arteries. The placement on your limb or body does not matter. The advantage of the upper arm is purely in lesser excursions and use of elastic bands and, possibly, rounder and softer tissue that allows for better contact.
According to my watch I’m running consistently in zone 4 - the other day I did 10k for an hour pretty much all in zone 4. But I felt fine, not gasping for air, still able to breathe through my nose. Average HR was 155 running much slower than most ‘easy’ paces (7.42 mins per KM) I’m currently choosing to ignore it!
It is important to remember that the lactate threshold zone differs in running, cycling, and swimming. Additionally, HR varies significantly with temperature and relative humidity.
Estimated HR zone can be a long way out - I have run three half-marathons that were all in zone 4 throughout according to my watch, which shouldn't be possible (my lactate threshold must be relatively high), but as a beginner (even though I am in my mid-fifties), I still find them useful for making sure my easy runs are genuinely easy and hard runs are genuinely hard.
We've already discussed this topic about the approximate measurements most devices provide and the difference compared to more precise specialised equipment, but it's a great subject to keep talking about!
For me the heart rate is the " limiter" because constant running at zone 4 or 5 (reaching 180, 'm 42 years old). I know the watch it's no precise, but i go to cardiologist every year for checkup and he always stop the threadmill testing because reaching heart rate limit.
I guess the question from me, and maybe I may have to watch this again, is how much of your work out time should be devoted to each category? I do prefer sprints, and am a swimmer only.
I'm really getting sick with all those different zones percentages. This video just added a new one. And a real LTHR test does not help, because even if I know my LTHR exactly, I also need percentages to get zones and hell, those are different everywhere :( So my zones2 runs are somewhere where all the different zones overlap, I think this will work
I did the 30 mins LTHRT and took my avg HR from the last 20 mins and applied it to these below and it’s correct/easy to work with Z1 72-81% LTHR Z2 81-90% LTHR Z3 95-100% LTHR Z4 102-105% LTHR Z5 >105% LTHR
Hey, we've already made a couple of videos about it: ruclips.net/video/8HgXVQSbmYg/видео.htmlsi=xV4f4reHkr4YueQh ruclips.net/video/6YInNaIxf-A/видео.htmlsi=0-n2jdQdLvMNVTTu Let us know if you think we should add anything or if there's something missing that would warrant an updated version! :D
If I have an implantable cardioverter defibrillator (ICD) or pacemaker, can heart rate monitors (such as chest straps or arm straps) cause interference or provide inaccurate readings?
not a doctor here, but the heart rate strap- (chest strap) reads the microvoltages produced by your cardiac muscle to then send via Bluetooth (most commonly) to your device of choice. It should be safe, but if you are very concerned, I suggest talking with your doctor.
Also not a doctor, but an optical sensor, such as the one they suggested to wear on the upper arm, only uses light (thus optical). It should not interfere with any electrical signals for those devices. As the other commenter said, though, talk to your doctor if you're concerned.
Your heart is lazy. OK, I have a formal complaint about that statement, which is invalid for some. When I wake up and take my resetting heart rate it is like 119 or a bit more, but if I get up get a ride to the doctor's office, sit around, then sit around in the office and get my heart rate taken my heart rate is like 165, does that sound like my heart is taking it easy. Hell some of you runners can't even get to 165 and they were running, I can get to 165 by sitting in a chair resting. And that is with me taking five different medications to get it down from 190, and at 190 I did not feel any discomfort and that my heart was doing anything different than it did every day, so maybe my heart sucks at pumping blood. I watched some house and it seemed like if my heart rate was 190 I was near death :( I guess it's good I'm on my pills now. Granted one is a blood thinner because I get clots and they tend to sometimes cause me breathing issues. Another is a water pill because my feet are inflamed, but still :)
@ you have just summarised the biggest variable....the individual....so many different variations within all of us. I base my VO2 on the coopers test, a known method for estimating VO2, but also offers me a sustained HR value and pace. In a way similar to the one suggested in the video.
@kotilan8ropos if you're fit then your 'zone 2' would be a fairly quick run. If you're just starting out then your zone 2 could be as slow as a brisk walk
No not necessarily, the heart rate zones could be exactly the same, the big difference is the person who is fit will be moving much faster than the person who is unfit at the same heart rate.
@@kotilan8ropos when I did an aerobic threshold test in a lab, it was 113bpm. Like a brisk walk. I could still nose breath at 140bpm, but my lactate was high. It’s just a symptome of people aerobically deficient…. Zone 2 feels “too easy”
@ both are true. Zone 2 increases as your body adapts to recycle lactate, and you will also be faster at the same heart rate. There is no contradiction there. Your old zone 2 hr could become your new zone 1 hr
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Do you run on heart rate? Or do you go on pace and distance? 💓📊
I always aim for my HR in training and adjust my pace (and distance for that matter) accordingly, since sometimes my Zone 2 lies at around a 6:20min/km pace and on some other days, when I dont feel quite as comfortable, it lowers my pace by quite a bit with the same HR (e.g. 6:50min/km pace). And since ive started to use my HR in training I also felt a great improvement in my running (and biking) abiltiys as I can sustain a higher pace, for way longer now. Also if I just used a pace for reference, then my training intesity wouldnt really scale properly with my improvement in fitness, whereas if I use my HR Zones for training, I just go a little bit faster over time (but in the same Zones as before).
Note: I have a garmin watch and for me the standard MaxHR% zone-calculation didnt work quite the way I wanted and e.g my Zone 2 was at around 144BPM, although through some other formulas and my own experience, it lies at around 165BPM for me. I recently got a HR-Chest-Strap and I use the LTHR% for calculation, as I have a HR-Max of around 206BPM and therefore only using MaxHR% is not quite as accurate. Ive trained with these Zones ever since and it works a charm for me.
For everything apart from intervalls i run off HR. Especially now during winter when The roads become muddy, uneven and covered in snow it really feela like a more relevant measurment
I prefer pace and distance/time. The lag in heart rate usually cause me to go too hard.
@gtn when you mention "95% of that number" for a 20 min time trial ( 4:32 )
Is "that number" the AVG HR or the Max HR?
@@davidlgomeza The average HR for the 20min running as hard as you can
I remember telling the doctor before putting me under for an op (cycle crash) that my HR goes down to the mid 30s when resting , so I'm not so dying.
Good idea to give them that information 🤣
I’ve sworn off looking at heart rate data this year. It’s become a mental limiter that I found limiting myself.
Still recording and my coach reviews, but in the moment I hide it.
Perhaps the method of watching your pace and gradually improving it might work better for you? 🤔
Great insight guys. I recently switched from Garmin to Suunto and my HR is now in Zone5 now for most of my runs when it use to be Zone 3. Im 49 with a HR of over 200bpm when running according to my new race s watch 😅. My old forerunner approx 160bpm! Might need to adjust and invest in a chest monitor. 🤔
I don't know if you're in the northern or southern hemisphere but I noticed that my watch sensor (optical) became far less reliable when the weather got cold and I was getting not only iffy readings but also more and more 'no reading' periods during my outdoor exercise sessions. Apparently, this is a common problem with optical sensors, caused by inevitable physiological reactions to the lower temperatures. Now that I've started wearing my Polar H10 out on winter runs, bluetooth-paired to my watch, I'm back to having solid, reliable heart rate data.
I really like what you do in GTN , your videos , all knowledge you try to share with your followers.
I track my heart rate.
But I would be happy (maybe cause English is not my first language) if you tried to slow down your way to talk.
Often I see your videos twice, so I understand it right.
About heart rate, for sure I use it. When I run I check after the run, if I don’t have one workout on my watch.
When I bicycle I use it during the workout. Sometimes to see that I don’t work to hard and sometimes in hard intervals that I still got space for pushing harder.
Hello Marie, thanks for the comment. We'll take it into consideration! Remember, you can change the playback speed of the video by clicking the gear icon in the bottom right corner of the video, in case that’s useful for you. :D
An optical sensor is reading pulsations in your skin arterioles and capillaries, not arteries. The placement on your limb or body does not matter. The advantage of the upper arm is purely in lesser excursions and use of elastic bands and, possibly, rounder and softer tissue that allows for better contact.
I found HR readings on my biceps with Whoop device during swims and runs way more accurate than on wrist.
According to my watch I’m running consistently in zone 4 - the other day I did 10k for an hour pretty much all in zone 4. But I felt fine, not gasping for air, still able to breathe through my nose.
Average HR was 155 running much slower than most ‘easy’ paces (7.42 mins per KM)
I’m currently choosing to ignore it!
It is important to remember that the lactate threshold zone differs in running, cycling, and swimming. Additionally, HR varies significantly with temperature and relative humidity.
You're right, thank you for adding to the information from the video.
Hi❤
At long last, a video on heart rate that hasn't mentioned age calculations, even to say they're nonsense, THANK YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Estimated HR zone can be a long way out - I have run three half-marathons that were all in zone 4 throughout according to my watch, which shouldn't be possible (my lactate threshold must be relatively high), but as a beginner (even though I am in my mid-fifties), I still find them useful for making sure my easy runs are genuinely easy and hard runs are genuinely hard.
Same exact experience. 1/2 and full are almost entirely in Zone 4. And I do lactate thresholds runs / tests each yr to adjust zones.
@@marczinck2530 I think that is what I will probably do when I have been running for a few more years.
We've already discussed this topic about the approximate measurements most devices provide and the difference compared to more precise specialised equipment, but it's a great subject to keep talking about!
For me the heart rate is the " limiter" because constant running at zone 4 or 5 (reaching 180, 'm 42 years old). I know the watch it's no precise, but i go to cardiologist every year for checkup and he always stop the threadmill testing because reaching heart rate limit.
Great video! I'm a bit confused regarding Z2. In a previous video, you mentioned that Z2 is 85-89% of LTHR, but in this one, it is 74-90%?
I guess the question from me, and maybe I may have to watch this again, is how much of your work out time should be devoted to each category? I do prefer sprints, and am a swimmer only.
It depends upon your individual goals. 6:48 onwards.
Also - note that zone thresholds may be different when swimming compared to running or cycling.
I did 90 % of all my 5-10km runs in zone 4 with the last 1km in zone 5. Do I regret it. Yes. Every day.
Why though 🤔
"A human being is the only creature that stumbles twice over the same stone." 😂
I'm really getting sick with all those different zones percentages. This video just added a new one. And a real LTHR test does not help, because even if I know my LTHR exactly, I also need percentages to get zones and hell, those are different everywhere :( So my zones2 runs are somewhere where all the different zones overlap, I think this will work
Rate of perceived exertion is a good alternative.
I did the 30 mins LTHRT and took my avg HR from the last 20 mins and applied it to these below and it’s correct/easy to work with
Z1 72-81% LTHR
Z2 81-90% LTHR
Z3 95-100% LTHR
Z4 102-105% LTHR
Z5 >105% LTHR
can you do the same but lactate measurements? so what lactate you should be at for different zones
Hey, we've already made a couple of videos about it: ruclips.net/video/8HgXVQSbmYg/видео.htmlsi=xV4f4reHkr4YueQh
ruclips.net/video/6YInNaIxf-A/видео.htmlsi=0-n2jdQdLvMNVTTu
Let us know if you think we should add anything or if there's something missing that would warrant an updated version! :D
If I have an implantable cardioverter defibrillator (ICD) or pacemaker, can heart rate monitors (such as chest straps or arm straps) cause interference or provide inaccurate readings?
not a doctor here, but the heart rate strap- (chest strap) reads the microvoltages produced by your cardiac muscle to then send via Bluetooth (most commonly) to your device of choice. It should be safe, but if you are very concerned, I suggest talking with your doctor.
Also not a doctor, but an optical sensor, such as the one they suggested to wear on the upper arm, only uses light (thus optical). It should not interfere with any electrical signals for those devices. As the other commenter said, though, talk to your doctor if you're concerned.
Can't find the video on HRv that was mentioned. Any help?
ruclips.net/video/Ces2JB7bAK0/видео.htmlsi=i86UP9bwhQ0_Y0ai
There you go
Your heart is lazy. OK, I have a formal complaint about that statement, which is invalid for some. When I wake up and take my resetting heart rate it is like 119 or a bit more, but if I get up get a ride to the doctor's office, sit around, then sit around in the office and get my heart rate taken my heart rate is like 165, does that sound like my heart is taking it easy. Hell some of you runners can't even get to 165 and they were running, I can get to 165 by sitting in a chair resting. And that is with me taking five different medications to get it down from 190, and at 190 I did not feel any discomfort and that my heart was doing anything different than it did every day, so maybe my heart sucks at pumping blood. I watched some house and it seemed like if my heart rate was 190 I was near death :( I guess it's good I'm on my pills now. Granted one is a blood thinner because I get clots and they tend to sometimes cause me breathing issues. Another is a water pill because my feet are inflamed, but still :)
Interesting with the Z5 and VMO2, as mine would not correlate on the way they calculated HR zones.
There are variations from person to person, and on top of that, there are exceptions, so it's difficult to speak in general 😅
@ you have just summarised the biggest variable....the individual....so many different variations within all of us. I base my VO2 on the coopers test, a known method for estimating VO2, but also offers me a sustained HR value and pace. In a way similar to the one suggested in the video.
If you’re unfit, zone 2 feels like a joke. Because your zone 2 will be at an extremely low hr. The fitter you are, the more difficult zone 2 will be
What's the logic behind this? I would expect the opposite
@kotilan8ropos if you're fit then your 'zone 2' would be a fairly quick run.
If you're just starting out then your zone 2 could be as slow as a brisk walk
No not necessarily, the heart rate zones could be exactly the same, the big difference is the person who is fit will be moving much faster than the person who is unfit at the same heart rate.
@@kotilan8ropos when I did an aerobic threshold test in a lab, it was 113bpm. Like a brisk walk. I could still nose breath at 140bpm, but my lactate was high.
It’s just a symptome of people aerobically deficient…. Zone 2 feels “too easy”
@ both are true. Zone 2 increases as your body adapts to recycle lactate, and you will also be faster at the same heart rate. There is no contradiction there. Your old zone 2 hr could become your new zone 1 hr