Monday, February 2, 2015

HR Zones

Been thinking about HR Zones and goals and what not.

The Zones ....

Zone 1: 60-70% of threshold heart rate: A very, very light intensity effort level marked by easy breathing and complete conversation. For many runners, this zone comes in the form of a walking pace as it is a very low intensity. Use it: for warm up and cool down, easy recovery workouts.
Zone 2: 70-80% of threshold heart rate: A light intensity effort level where you can still hold a conversation. Use it: for easy/recovery runs, warm up and cool down.
Zone 3: 80-90% of threshold heart rate: A moderate intensity effort level where you begin to hear your breathing, but you can still talk in sentences. Use it: long runs, training runs.
Zone 4: 90-100% of threshold heart rate: A comfortably hard intensity effort that is just outside your comfort zone where you can talk in one-word responses. Use it: for tempo runs and mile repeats to raise the lactate threshold (redline) and be able to run faster at easier effort levels
Zone 5: 100-110% of threshold heart rate: A hard intensity effort well outside your comfort zone where you can’t talk. Use it: for interval workouts and the final finish of your race.

My Garmin setup ...

So I spend most of my short Runs  in Zone 2 131-142 BPM.    If I want to improve speed I need to spend some time in zone 3 142-158 BPM.    I need to add Fartleks or perhaps Hills and heaven forbid a Tempo Run and push into Zone 4...YIKEs!

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