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important tool in training and racing. Heart rate monitors are useful to help a runner
maintain a certain heart rate or heart rate intensity zone during running. Intensity
zones are certain levels of heart rate based upon a percentage of a runner's
maximal heart rate (MAX HR). The following test are simple ways to calculate your
MAX HR. Running intensity zones can then be calculated based upon these results.
MAX HR tends to decrease as one ages and needs to be recalculated each year.
RUNNING MAX HR TEST: You should be well rested for this test
Warm Up w/ 15 min easy running
2 x 800 m w/ 1 min rest in between;
RECORD HR IN LAST 100m of 2nd 800
Cool down w/ 10-15 min easy running
This will be your MAX RUN HR. Use this to determine the HR intensity for the following training zones.
Max Heart Rate Formula:
You can also determine your max HR based upon the following max Heart Rate Formula:
To determine your heart rate zones based upon resting heart rate and age use the following equation:
[205 – half your age – RHR] x % MHR + RHR
RHR = resting heart rate. The average of three morning resting heart rates measured first thing in the morning before
getting out of bed.
MHR = maximum heart rate
Example: to determine heart rate at 85% MHR for a 40 year old with a resting heart rate of 40 bpm
[205 – 20 – 40] x .85 + 40 = 163 (rounded)
Once you determine your MAX HR calculate your heart rate levels for each of the running intensity zones
that can be used in training and racing. Typical running intensity zones are listed and described below.
Training Intensity Zones
Zone 1: AEROBIC RECOVERY (AR): below 80 % of your max run HR
Easy runs below 80 % of your max run HR. This is the best way to actively recover from anaerobic bikes and
runs. These recovery runs last from 30-40 min.
Zone 2: OVERDISTANCE (OD): HR should not rise above 80% of your max run HR
Overdistance runs are designed to develop your aerobic capacity. Your HR should not rise above 80% of your
max run HR. These runs will last from 1:00 to 3:00 hrs. OD runs may incorporate EXT/INT AT segments.
Zone 3: EXTENSIVE ANAEROBIC THRESHOLD (EXT AT): 88 – 90% of max run HR
Long continuous efforts lasting from 9 - 30 min. at 88 – 90% of max run HR. The effort is perceived as
comfortable but fast. When EXT AT effort is sandwiched within an OD or extended brick interval, perform the
EXT AT segment in the middle of the longer effort.
Zone 4: INTENSIVE ANAEROBIC THRESHOLD (INT AT): 90-93% max run HR
Hard and fast efforts performed as 2-9 min repeats. The HR must be kept between 90-93% max run HR. This is
also the effort to do your brick intervals and racing.
Zone 5: VO2 MAX (VO2): HR >95% of your max run HR
Very hard efforts. Effort to use for track workouts and hill repeats with complete recovery of equal or more rest.
The efforts result in a HR that is >95% of your max run HR. Hill repeat workouts at an 8-10% grade.
