{"id":127718,"date":"2024-11-20T11:41:05","date_gmt":"2024-11-20T16:41:05","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=127718"},"modified":"2024-11-20T11:41:05","modified_gmt":"2024-11-20T16:41:05","slug":"heart-rate-zones-a-beginners-guide","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/heart-rate-zones-a-beginners-guide\/","title":{"rendered":"Heart rate zones: a beginner’s guide"},"content":{"rendered":"
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When talking about running, you usually hear a focus on pace as a training tool. However, using heart rate (HR) as a gauge can be equally, if not more, beneficial. An HR training plan targets five effort levels<\/a>, each strengthening different aspects of your fitness. HR is related to how hardly your body is working, and unlike pace, takes into account your age, fitness, extreme heat or recent sickness.<\/p>\n

\"Polar
Photo: Polar<\/figcaption><\/figure>\n

If you don’t already have a HR monitor, this is the time to add one to your holiday wish list. Most watch HR monitors are not as accurate as a chest strap or arm band. A dedicated HR monitor enables you to pull back or increase your speed based on your HR, instead of your pace. With practice, you’ll develop a sense of how you feel in each HR zone and will feel more in tune with your body, which is important for recovery and injury prevention.<\/p>\n

The zones<\/a> are based on your maximum heart rate (MHR). To calculate your MHR, subtract your age from 220. If you don’t have an accurate watch or HR monitor, you can also rely on the effort-based cues associated with each zone. You can use a <\/span>calculator online to make this process easier.<\/span><\/p>\n<\/div>\n

\"\"<\/p>\n

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Zone 1<\/strong><\/h2>\n

Range:<\/strong> 50 to 65 per cent of MHR<\/p>\n

Focus:<\/strong> Moving your body with minimal exertion, such as walking at a moderate pace, or jogging or spinning on a bike very slowly. Used for easy training, warmup and cooldown.<\/p>\n

Cue:<\/strong> Feels very easy; you are breathing easily and can speak in full sentences.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

Zone 2<\/strong><\/h2>\n

Range:<\/strong> 65 to 75 per cent of MHR<\/p>\n

Focus:<\/strong> Slightly more vigorous than zone 1, but still easy. Reached during easy runs and builds muscular fitness.<\/p>\n

Cue: <\/strong>You can still speak in full sentences but breathing is slightly harder.<\/p>\n

Zone 3<\/strong><\/h2>\n

Range:<\/strong> 85 to 85 per cent of MHR<\/p>\n

Focus:<\/strong> Now you’re pushing the pace; this is sometimes referred to as “tempo.”<\/p>\n

Cue: <\/strong>You’re putting in moderate effort and can speak a few words but not full sentences. You’re not straining and are not doubled over at the end.<\/p>\n

\"Track<\/p>\n

Zone 4<\/strong><\/h2>\n

Range:<\/strong> 85 to 90 per cent of MHR<\/p>\n

Focus:<\/strong> Pushing through fatigue during a workout interval. You’ll only be able to sustain this effort for the length of your training interval.<\/p>\n

Cue:\u00a0<\/strong>Feels hard; you are breathing heavily and you generally can’t talk easily during the rep.<\/p>\n

Zone 5:<\/strong><\/h2>\n

Range:<\/strong> more than 90 per cent MHR<\/p>\n

Focus:\u00a0<\/strong>This zone is used only in the most intense workout intervals. Training in this zone will help to improve your “finishing kick” at the end of a race.<\/p>\n

Cue:<\/strong> Maximum effort; you could not possibly go any faster and are completely out of breath after the rep.<\/p>\n

\"tired<\/h2>\n

Benefits of heart-rate training<\/h2>\n

Taking it day by day:<\/strong> This tool allows running to be individualized to you and adapt to how your body is feeling.<\/em> If you’re exhausted one day, coming back from sickness or simply feeling stressed, your performance will likely reflect that. On those days, it might take everything you have to get to your goal pace that typically feels easy, and can affect the confidence you have in your fitness. HR training ensures you run at the right intensity each day, keeping workouts intentional and preventing overtraining.<\/p>\n

Pre-programmed to adjust for improving fitness:<\/strong> HR zones allow you to adapt and progress your training as you gain fitness. As your aerobic endurance improves, you’ll run at a faster pace with the same perceived effort. Using HR zones as a gauge will automatically adapt your training to suit your current level of fitness.<\/p>\n

\"beach<\/p>\n

Similar to training by time, not mileage:<\/strong> Coaches often use the method of training by time instead of mileage<\/a>. On a day when you’re not feeling 100 per cent, a 10-km run could take much longer than on a good day, increasing the time on your feet when you already feeling not great. In contrast, a 50-minute run will keep the time on your feet consistent, while your pace can adjust based on how you’re feeling.<\/p>\n","protected":false},"excerpt":{"rendered":"

Using a heart rate monitor can boost your training and help you become more in tune with your body<\/p>\n","protected":false},"author":5382,"featured_media":127776,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[325690],"tags":[343677,322318,325632,324773,328278,324777,323188,325691],"class_list":["post-127718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-adaptable-workouts","tag-fitness","tag-heart-rate","tag-heart-rate-monitor","tag-heart-rate-training","tag-heart-rate-zones","tag-pace","tag-training"],"acf":[],"yoast_head":"\nHeart rate zones: a beginner's guide - Canadian Running Magazine<\/title>\n<meta name=\"description\" content=\"Using a heart rate monitor can boost your training and help you become more in tune with your body\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runningmagazine.ca\/sections\/training\/heart-rate-zones-a-beginners-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heart rate zones: a beginner's guide - 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