Using Running Heart Rate Zones for
Optimized Performance
Utilizing the
various running heart rate zones can be an effective means of achieving
and maintaining optimal performance. There are various forms of running
training, such as aerobic, anaerobic, strength, and recovery. You need
to know how to use each of them, training in certain ones at different
points of your training. Likewise, if you have a specific goal in mind,
you have to know which zone will serve as the most effective for
reaching that goal.
Before I discuss
the different zones we have to calculate your maximum heart rate and
resting heart rate, since zone workouts are based on percentages of
maximum heart rate minus resting heart rate.
The easiest and
fastest way to calculate maximum heart rate is to subtract your age from
220. Here’s an example below:
If I am 30 years
old, my maximum heart rate is 220-30=190.
What does this
mean? Theoretically, the maximum heart rate that I can reach is 190
beats per minute.
The easiest and
fastest way to calculate your resting heart rate is to lay down and
relax as much as possible, and take your pulse after twenty minutes
while in that lye-down position. My resting heart rate is 50 beats per
minute, for example.
Now, let’s
figure out the difference between maximum heart rate and resting heart
rate using our example above.
Max Heart Rate
of 190 – Resting Heart of 55 = 135
Now that we’ve
figured this number out, we’re ready to explore the different zones.
60% - 70% -
Fitness, Fat Burning, Recovery
You can see
dramatic improvements in your overall health by working within this
minimum range 30 minutes per day, three days per week. This running
heart rate zone helps develop basic cardiovascular health and
conditioning. This is also known as the fat burning zone because at this
zone the body can efficiently use your oxygen intake for burning fat.
So, not only will you lose weight, but you’ll also get leaner. You
should work in this zone for 5-10 minutes after your runs, between speed
intervals, and on easy/off days to help restore glycogen levels in your
muscles. Using our current example:
135 x .60 = 81.
We must add this to the resting heart rate of 55, which equals 136 as
the lower limit for this zone.
135 x .70 = 95.
We must add this to the resting heart rate of 55, which equals 150 as
the upper limit for this zone.
I must keep my
heartbeat within 136 to 150 beats per minute.
70% - 80% -
Aerobic
This zone makes
up the bulk of most endurance training programs (i.e. marathon training,
half marathon, ultra marathons, and other races). This zone goes beyond
basic fitness and aims to increase endurance. When working within this
zone, you enhance the body’s ability to transport oxygenated blood to
muscles, and get rid of carbon dioxide. Stored fat is still the major
source of energy that your body uses, but it also uses some glycogen
(stored carbohydrates). Using our current example:
135 x .70 = 95.
We must add this to the resting heart rate of 55, which equals 150 as
the lower limit for this zone.
135 x .80 = 108.
We must add this to the resting heart rate of 55, which equals 163 as
the upper limit for this zone.
I must keep my
heartbeat within 150 to 163 beats per minute.
80% - 90% -
Anaerobic
This is the
running heart rate zone to work in when you want to increase both
endurance and speed, such as when trying to lower your race times. In
the anaerobic zone, stored fat is no longer the primary energy source.
Instead, glycogen (stored carbs) is the primary energy source. One of
the problems of using glycogen is the by-product of lactic acid. When
your muscles get fatigued and start burning, that’s lactic acid at work.
However, working in this range periodically can extend your lactic acid
threshold so you can withstand long periods of fast paced running. Using
our current example:
135 x .80 = 108.
We must add this to the resting heart rate of 55, which equals 163 as
the lower limit for this zone.
135 x .90 = 122.
We must add this to the resting heart rate of 55, which equals 177 as
the upper limit for this zone.
I must keep my
heartbeat within 163 to 177 beats per minute.
90% - 100% -
Red Line / VO2 Max
Working in the
red line zone develops speed, agility, and strength. Not many people can stay in
this zone too long because it often requires a runner to go to a
full-blown sprint. This level of performance can only be maintained for
short periods of time because the muscles rapidly become oxygen
deprived. Doing occasional short intervals in this zone, however, can
greatly increase your overall performance by building fast twitch
muscles that make you a faster and stronger runner. Using our current
example:
135 x .90 = 122.
We must add this to the resting heart rate of 55, which equals 177 as
the lower limit for this zone.
135 x .100 =
135. We must add this to the resting heart rate of 55, which equals 190
as the upper limit for this zone.
I must keep my
heartbeat within 177 to 190 beats per minute.
Now that you know
how the different running heart rate zones affect your physiology and
training, all you need is a way to measure your heart rate. You can take
it manually by placing your index and middle fingers underneath your jaw
right below your ear. Count the number of heartbeats per sixty seconds.
Alternatively, count the number of heartbeats per ten seconds, then
multiply by six. This method is appropriate if you don’t mind the
frequent interruption in your running form and crunching numbers at the
same time. If you want to avoid this routine, purchase a heart rate
monitoring system. These systems include a chest strap that transmits
heartbeat information wirelessly to a wristwatch. Some will even let you
program zones so that an alarm will sound off if you go above or below
the limits. Check out
www.polar.com,
www.suunto.com,
www.garmin.com, or timex.com for high quality heart rate monitors.
Helpful Links
Homepage of eRunningTips.com
Benefits to Running
Beginners Running Guide
Proper Running Form
Running Heart Rate Zones
Interval Running Guide
Tempo Running
Improving Running Cadence
Creating a Weight Loss Running
Program
How to Choose Running Shoes
How to Prevent Running Injuries
Online Running Stores
Running in Cold Weather
Hot Weather Running Advice
Prevent
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