I hope you can explain the zones because everyone seems to have different ideas! Strava is different to Garmin is different to Huawei to My Workouts to MAF to others on YT!!!! I've heard 180-age +/-.. 205- 1/2 age*80% to Karvonen etc. 3 zones 5 zones 7 zones! I don't know where I should be working for zone 2 HR! MAF seemed too low, I'm now using Cooper's formula but am thinking I may well be creeping into zone 3 if not already there. I'm 60yrs old with very poor aerobic fitness but can push hard in anaerobic efforts for a few bursts. The max I've managed to push my HR up to recently with 4x4 min max intervals is 163. I can breathe comfortably through my nose at 137bpm when running, and speak briefly, so thought I must still be in zone 2 at this rate. Cooper's formula gives me 175 MAF gives me 160. What would you think please???
I think the coopers formula and MAF will not apply to you then. There is a high correlation between your aerobic threshold and being able to talk still. You should be able to hold a conversation comfortably without gasping for air. You can then see what heart rate correlates to that pace. This is a good indicator that you're in the right zone. Be Patient and Consistent: Adapting to Zone 2 training takes time, especially if you're used to running at higher intensities. If you want to be certain you can do a fitness test where they measure lactate. Then you will know for sure. In the beginning it would be normal that if your running in zone 2 (just below aerobic threshold) it feels slow and too easy. Over time that will increase too. If your max heart rate is 163 then 137 for the end range of zone 2 sound very plausible. The different zones are very random since all manufacturers use different ways to measure them. With most watches it is based on your maximum heart rate or theoretical maximum heart rate where they take 50 - 60% for zone 1, 60 - 70% for zone 2 and so on for a 5 zone model. I hope this clears up some things for you 😊
@@matsholvoet Thank you for replying. It did until you mentioned zone 2 at 70% which would be just 114bpm!!!! I'm sure even MAF says 180-age +10 for older runners which would put me at 130. Is 80% the anerobic threshold? 80% of 163 = 130. Is under the anerobic threshold not in zone 2??? Sorry but I am so confused by all this.. and I'm good at maths!!!!
@Cloppa2000 you have 2 thresholds. Aerobic threshold (fat threshold) and anaerobic threshold (lactate threshold) Under aerobic threshold is zone 2. But your anaerobic threshold will be somewhere in zone 4 normally (85-90% of max heart rate) Using your maximum heart rate or karvonen to calculate these zones can sometimes work if your heart rate follows the average heart rates but sometimes it can be way off. The talking method would be a better guess to your correct aerobic threshold and thus also zone 2
I hope you can explain the zones because everyone seems to have different ideas!
Strava is different to Garmin is different to Huawei to My Workouts to MAF to others on YT!!!!
I've heard 180-age +/-.. 205- 1/2 age*80% to Karvonen etc.
3 zones 5 zones 7 zones! I don't know where I should be working for zone 2 HR!
MAF seemed too low, I'm now using Cooper's formula but am thinking I may well be creeping into zone 3 if not already there.
I'm 60yrs old with very poor aerobic fitness but can push hard in anaerobic efforts for a few bursts.
The max I've managed to push my HR up to recently with 4x4 min max intervals is 163.
I can breathe comfortably through my nose at 137bpm when running, and speak briefly, so thought I must still be in zone 2 at this rate.
Cooper's formula gives me 175 MAF gives me 160. What would you think please???
I think the coopers formula and MAF will not apply to you then. There is a high correlation between your aerobic threshold and being able to talk still. You should be able to hold a conversation comfortably without gasping for air. You can then see what heart rate correlates to that pace. This is a good indicator that you're in the right zone. Be Patient and Consistent: Adapting to Zone 2 training takes time, especially if you're used to running at higher intensities. If you want to be certain you can do a fitness test where they measure lactate. Then you will know for sure.
In the beginning it would be normal that if your running in zone 2 (just below aerobic threshold) it feels slow and too easy. Over time that will increase too.
If your max heart rate is 163 then 137 for the end range of zone 2 sound very plausible.
The different zones are very random since all manufacturers use different ways to measure them. With most watches it is based on your maximum heart rate or theoretical maximum heart rate where they take 50 - 60% for zone 1, 60 - 70% for zone 2 and so on for a 5 zone model.
I hope this clears up some things for you 😊
@@matsholvoet Thank you for replying.
It did until you mentioned zone 2 at 70% which would be just 114bpm!!!!
I'm sure even MAF says 180-age +10 for older runners which would put me at 130.
Is 80% the anerobic threshold? 80% of 163 = 130.
Is under the anerobic threshold not in zone 2???
Sorry but I am so confused by all this.. and I'm good at maths!!!!
@Cloppa2000 you have 2 thresholds. Aerobic threshold (fat threshold) and anaerobic threshold (lactate threshold) Under aerobic threshold is zone 2. But your anaerobic threshold will be somewhere in zone 4 normally (85-90% of max heart rate)
Using your maximum heart rate or karvonen to calculate these zones can sometimes work if your heart rate follows the average heart rates but sometimes it can be way off. The talking method would be a better guess to your correct aerobic threshold and thus also zone 2
@@matsholvoet Thanks.. I'll keep working at it.
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