Thank you all for watching! Please see this pinned comment for more helpful links and resources: 🔗 Check out the recommended Heart Rate Monitor: Option 1) Polar H10: amzn.to/48axEKE Option 2) Powr Labs: amzn.to/485vlsl 🔗 Check out the recommended HRV App: Elite HRV: elitehrv.com/app To Further Commit to your Fitness Goals: ➡ Access to FREE Cardio Heart Rate Zone Follow-Along eBook & Cardio Calculator (HRR Method): emmamattisonfitness.ac-page.com/Free-Cardio-Gifts ❤ EKG Heart Rate Monitor: amzn.to/48axEKE
Do you have a video describing these zones but based on the karvonen formula? Zone 2 is often described as 60-70% of heart rate reserve. I wonder whether you define it differently.
Yes! I have a video I can direct you to - in this one, I talk about the importance of layering exertion metrics (RPE, talk test, AND heart rate reserve %): ruclips.net/video/R8b6zthnUpc/видео.html That video will be more relevant to you personally, considering you may not benefit from the Karvonen method alone. Based on other info you've shared with me in previous comments, I am aware you are highly fit! Highly fit individuals are often outliers for the Karvonen method and need to rely on measurements such as blood-lactate levels or, more accessibly, the talk test and RPE! You'll notice my percentages are a little different between videos. Generally, you're basically correct in that Zone 2 is defined typically as 50-70% of one's theoretical maximum HR (depending on what source you read). However, recently, I've discovered that HRR% are defined a bit differently when referencing Karvonen zones - in fact, they are described as 10% less than the TMHR. Zone 2 would be defined as between 40-60% of HRR. Still, it's imperative for you - and everyone out there - that the RPE and talk test are layered as part of this training method.
@@EmmaMattisonFitness Thanks! The one thing I've noticed, which is the complete opposite of what people usually complain about when it comes to zone 2, is that it's harder and harder for me to stay in the supposed right zone as I get fitter because it becomes harder and harder to get my heart rate to go up. If I am super fit, I do my easy runs in zone 1 because zone 2 becomes too hard on my body. I must go too fast to be in zone 2 in terms of RPE. Right now, I am coming back from an 8 month injury, so running in zone 2 is much easier. Is that what you mean?
Something has to be off with my calculations. I am 37. With my max heart rate being 182.1 and my resting being about 50 me HRR would be 132.1. 132.1x.89 then plus 50 puts my high zone 4 at 167. Before learning about some training, I just made all my runs at a comfortable speaking pace which was always in mid 160s. How could I be in high zone 4 if that’s “easy” running for me?
Good morning Coach, Because I am in the Military, I am oblige to move constantly, at least every 2-3 years. Now, I am at the Mile High City. If someone is at elevation. What is the best way to calculate your HR, for Zone training. When I was in the East Coast, my Zone 3 was 145-157. Now, my Zone 3 is 165-174. Using the formula that you explained, it seems that my HR is up to the roof. How can I get a more accurate Zone? I love training in Zone 3, but being in Colorado definitely makes it hard on the breathing. Last year, I had a decent HR 157-163 for zone 3, but after being away due to injuries, I started running again, and now have the Highest HR, I never had. P.S: I also use the Garmin HRM, but I changed the battery probably 3 weeks ago and that’s when I really the jump. Thank you in advance!
Hey! Thank you for reaching out, for your service, and for your support 😊 Moving to a higher elevation like the Mile High City can indeed affect your heart rate due to lower oxygen levels. To correct for the new elevation, consider increasing your heart rate zones by about 1.5% per 1000 feet of elevation gain. For Denver (5280 feet), this would be about a 7.92% increase. For example, if your Zone 3 at sea level was 145-157 bpm, it might now be around 156-169 bpm. Also, acute changes can take 1-14 days after moving (or if you travel to areas of different elevations!). During this period, monitor your resting heart rate and fitness levels. Retest your heart rate zones every 7-10 days to account for adaptations. Also, noting that you emphasized Zone 3 in your comment, and given the challenges of training at higher elevations, you might want to incorporate more Zone 2 training. This lower intensity training can help improve your aerobic base without the added stress of high-intensity efforts, and it fits well into a polarized training model, balancing lower and higher intensity workouts. It's great that you changed out those batteries! Sometimes, device calibration can affect readings. I am working on releasing a HR monitor that is rechargeable to help with this battery issue (I have the same issue myself!) Additionally, I'm working on an app that will help with these adjustments and make training at different elevations more seamless. Stay tuned for its release! Thanks again for your great question 🙌
@@EmmaMattisonFitness Thank you for the clarification. Yes, I think that I will on consideration all the details you just shared with me and hopefully that will help. I do think a chargeable HRM will make a difference because removing the battery to add a new one can definitely affect the data system of the HRM. I will keep my eyes open for your new product for sure.
Hey @caitojuniorpierre5637 ! It would be awesome to get your feedback on the apps out there if you had the time to complete this survey! -- ujm7qa8preb.typeform.com/to/pOuEP7m0 (I'll also give exclusive access to my app if you're interested in being a beta tester when it's ready! Just let me know 😊 ) Thank you for being a viewer and supporter of my channel 🤗
![Summer Walker - Heart Of A Woman [Official Lyric Video]](http://i.ytimg.com/vi/SFddctbZzw8/mqdefault.jpg)
Thank you all for watching! Please see this pinned comment for more helpful links and resources:
🔗 Check out the recommended Heart Rate Monitor:
Option 1) Polar H10: amzn.to/48axEKE
Option 2) Powr Labs: amzn.to/485vlsl
🔗 Check out the recommended HRV App:
Elite HRV: elitehrv.com/app
To Further Commit to your Fitness Goals:
➡ Access to FREE Cardio Heart Rate Zone Follow-Along eBook & Cardio Calculator (HRR Method): emmamattisonfitness.ac-page.com/Free-Cardio-Gifts
❤ EKG Heart Rate Monitor: amzn.to/48axEKE
Do you have a video describing these zones but based on the karvonen formula? Zone 2 is often described as 60-70% of heart rate reserve. I wonder whether you define it differently.
Yes! I have a video I can direct you to - in this one, I talk about the importance of layering exertion metrics (RPE, talk test, AND heart rate reserve %): ruclips.net/video/R8b6zthnUpc/видео.html
That video will be more relevant to you personally, considering you may not benefit from the Karvonen method alone. Based on other info you've shared with me in previous comments, I am aware you are highly fit! Highly fit individuals are often outliers for the Karvonen method and need to rely on measurements such as blood-lactate levels or, more accessibly, the talk test and RPE!
You'll notice my percentages are a little different between videos. Generally, you're basically correct in that Zone 2 is defined typically as 50-70% of one's theoretical maximum HR (depending on what source you read). However, recently, I've discovered that HRR% are defined a bit differently when referencing Karvonen zones - in fact, they are described as 10% less than the TMHR. Zone 2 would be defined as between 40-60% of HRR.
Still, it's imperative for you - and everyone out there - that the RPE and talk test are layered as part of this training method.
@@EmmaMattisonFitness Thanks! The one thing I've noticed, which is the complete opposite of what people usually complain about when it comes to zone 2, is that it's harder and harder for me to stay in the supposed right zone as I get fitter because it becomes harder and harder to get my heart rate to go up. If I am super fit, I do my easy runs in zone 1 because zone 2 becomes too hard on my body. I must go too fast to be in zone 2 in terms of RPE. Right now, I am coming back from an 8 month injury, so running in zone 2 is much easier.
Is that what you mean?
Something has to be off with my calculations. I am 37. With my max heart rate being 182.1 and my resting being about 50 me HRR would be 132.1. 132.1x.89 then plus 50 puts my high zone 4 at 167. Before learning about some training, I just made all my runs at a comfortable speaking pace which was always in mid 160s. How could I be in high zone 4 if that’s “easy” running for me?
Good morning Coach,
Because I am in the Military, I am oblige to move constantly, at least every 2-3 years. Now, I am at the Mile High City.
If someone is at elevation. What is the best way to calculate your HR, for Zone training. When I was in the East Coast, my Zone 3 was 145-157.
Now, my Zone 3 is 165-174. Using the formula that you explained, it seems that my HR is up to the roof. How can I get a more accurate Zone? I love training in Zone 3, but being in Colorado definitely makes it hard on the breathing.
Last year, I had a decent HR 157-163 for zone 3, but after being away due to injuries, I started running again, and now have the Highest HR, I never had.
P.S: I also use the Garmin HRM, but I changed the battery probably 3 weeks ago and that’s when I really the jump.
Thank you in advance!
Hey! Thank you for reaching out, for your service, and for your support 😊 Moving to a higher elevation like the Mile High City can indeed affect your heart rate due to lower oxygen levels. To correct for the new elevation, consider increasing your heart rate zones by about 1.5% per 1000 feet of elevation gain. For Denver (5280 feet), this would be about a 7.92% increase. For example, if your Zone 3 at sea level was 145-157 bpm, it might now be around 156-169 bpm.
Also, acute changes can take 1-14 days after moving (or if you travel to areas of different elevations!). During this period, monitor your resting heart rate and fitness levels. Retest your heart rate zones every 7-10 days to account for adaptations.
Also, noting that you emphasized Zone 3 in your comment, and given the challenges of training at higher elevations, you might want to incorporate more Zone 2 training. This lower intensity training can help improve your aerobic base without the added stress of high-intensity efforts, and it fits well into a polarized training model, balancing lower and higher intensity workouts.
It's great that you changed out those batteries! Sometimes, device calibration can affect readings. I am working on releasing a HR monitor that is rechargeable to help with this battery issue (I have the same issue myself!)
Additionally, I'm working on an app that will help with these adjustments and make training at different elevations more seamless. Stay tuned for its release! Thanks again for your great question 🙌
@@EmmaMattisonFitness Thank you for the clarification. Yes, I think that I will on consideration all the details you just shared with me and hopefully that will help.
I do think a chargeable HRM will make a difference because removing the battery to add a new one can definitely affect the data system of the HRM.
I will keep my eyes open for your new product for sure.
Hey @caitojuniorpierre5637 ! It would be awesome to get your feedback on the apps out there if you had the time to complete this survey! -- ujm7qa8preb.typeform.com/to/pOuEP7m0 (I'll also give exclusive access to my app if you're interested in being a beta tester when it's ready! Just let me know 😊 ) Thank you for being a viewer and supporter of my channel 🤗