The Traveling Runner

THIS WILL CHANGE YOUR RUNNING!

What is a heart rate zone? It is a way to measure the intensity of your runs or workouts based on your heart rate. I have found this is the best way to train and recover in marathon training. 

✨Highly recommend wearing a heart rate monitor during all running workouts ✨

How do you calculate your heart rate zones?

1️⃣ Find your resting heart rate? 

2️⃣ Calculate your max heart rate (limit of your cardiovascular system during activity). This is done by subtracting your AGE from 220. OR use this formula: 207-(.7 x AGE)

✅ZONE 1 is 50-60% of your max heart rate ➡️ light activity such as walking slowly around the neighborhood. Includes recovery days, warm up, cool down.

✅ZONE 2 is 60-70% of your max heart rate ➡️ more of an effortful walk such as speed walking. Persistent activity in this zone will improve endurance and burn fat. Also good for recovery days.

✅ZONE 3 is 70-80% of your max heart rate ➡️ running at a moderate pace. Activity in this zone will improve aerobic capacity in your lungs and builds endurance; designed to improve your performance. Includes tempo runs. 

✅ZONE 4 is 80-90% of your max heart rate ➡️ running at a challenging pace. Running in this zone will improve anaerobic capacity. Includes interval training.

✅ZONE 5 is > 90% of your max heart rate ➡️ can only sustain this zone for a short period of time (< 5 minutes). Designed to improve your speed; high-intensity intervals. 

🌟Make sure you train in each of these zones at different times to optimize and strengthen your performance 💪🏻 

What zone do you like the most? Tell me below!