What is Heart Rate Training?
If we think of it like this. All exercise over 2 minutes is aerobic. The bigger aerobic engine you have the longer and further you can run. Research has shown the best method of achieving optimum aerobic ability is by Heart Rate Training.
I use Heart rate training with all my athletes because this method of training uses your heart rate as a guide to structure workouts for optimal performance and efficiency. It helps ensure you're training at the right intensity, whether that’s building endurance, improving speed, or enhancing recovery.
This is how It Works:
Heart rate training is based on heart rate zones, which are percentages of your heart rate reserve (HRR). These zones correspond to different levels of exertion:
Zone 1 (50-60% HRR) – Recovery/Easy: Low-intensity effort, great for warm-ups, cool-downs, and active recovery. We do at least one recovery session per week depending on your training schedule.
Zone 2 (60-70% HRR) – Aerobic Base Building: Improves endurance by training the body to use fat for fuel efficiently. This is the bread and butter of Aerobic Running. It is running in this zone where the magic happens. We mostly run within zone 2 for the majority of runs, especially in phase 1 – The Aerobic Phase
Zone 3 (70-80% HRR) – Anaerobic Training: Moderately hard effort that improves cardiovascular efficiency and lactate threshold. Some people call this tempo training. We try to avoid this zone until the athletes concentrates on building speed in phase 3 – The Anaerobic Phase
Zone 4 (80-90% HRR) – Threshold Training: Hard but sustainable effort that builds speed and stamina. During training we don’t train in zone 4. This is at the upper end of Anaerobic Training – Athletes may run the rest of over training, burnout and injury if they train for prolonged periods in zone 4.
Zone 5 (90-100% HRR) – Maximum Effort: High-intensity training for speed and power, used for short bursts like sprints. Maximum effort can only be sustained over periods of 10 seconds. We only use this effort for sprints or the final stretch through the finish line.
How do I calculate my heart rate training zones?
Step 1: Determine Your Maximum Heart Rate (MHR)
You can estimate your MHR using two methods:
Basic Formula is a common formula: 220 - your age (not always precise, but a starting point).
More Accurate Method:
Perform a high-intensity effort (such as a hill sprint or running a 1K at max effort).
Record your peak heart rate during the effort using a chest strap heart rate monitor.
This gives a more personalised and precise MHR.
Step 2: Determine Your Resting Heart Rate (RHR)
Measure your resting heart rate first thing in the morning before getting out of bed.
Take multiple readings over a few days and calculate the average.
A lower RHR usually indicates better cardiovascular fitness.
Step 3: Use a Heart Rate Monitor
Avoid wrist-based monitors on running watches as they are often inaccurate.
Use a chest strap heart rate monitor for the most reliable data
There are companies that carry out lab-based VO2 max testing or lactate threshold testing to determine an athlete’s exact heart rate zones. These tests provide a breakdown of training zones based on physiological responses.
However, for most runners, using a percentage of maximum heart rate reserve is sufficient for effective training. Once I determine an athlete’s MHR and RHR, I calculate their personalised training zones to ensure they are training at the correct intensities.
If you are interested in achieving your running potential or if you would like to learn more about my coaching service. Get in touch @ coach.run2thetop@gmail.com or complete the contact form.
