73: How to Use Heart Rate Zones for Running

We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.

Discussion points include:

• Who should use heart rate zone training?
• Are Garmin’s heart rate zones accurate?
• How to calculate your individual heart rate zones
• Understanding the five-zone model
• Should you use your watch or a chest strap to measure HR on runs?
• Should certain runners NOT use heart rate zones?
• What is cardiac drift?
• Should you use heart rate monitoring for your hard workouts?
• What is so bad about zone 3?
• How do you run with low heart rate on hills?
• How much do heart rate zones matter for low-volume runners?

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

• Further resources:
• Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
• https://www.runtothefinish.com/best-heart-rate-monitor/
• Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
• Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans

References:

• PMID: 29599724
• PMID: 16095403
• PMID: 33042384
• PMID: 30539120
• PMID: 32343255