How do I find out my max heart rate, and which zone should I run in?

Trail Running (UK) - - Training - Paul Wal­dron, Face­book

First off, some ad­vice from Matt Buck: “If you’re se­ri­ous about train­ing with heart-rate zones then in­vest in an ap­pro­pri­ate watch. That way you’ll be able to in­stantly see which zone you’re in at any given time.” If you don’t fancy cough­ing up for fancy tech, though, you can still work out your max HR. The most sim­ple equa­tion is the best: 220 mi­nus your age. From there, it’s a sim­ple mat­ter of work­ing to a per­cent­age of that heart rate. So, if you’re a youth­ful 25, your max heart rate will be 195 beats per minute (bpm), and Zone 1 – your re­cov­ery pace – will be 97-117 bpm (50-60%). Easy, right?

ZONE 1

50- 60% OF YOUR MHR Re­cov­ery run

ZONE 2

60- 70% OF YOUR MHR Long, slow runs

ZONE 3

70- 80% OF YOUR MHR In­ter­vals or hills

ZONE 4

80- 90% OF YOUR MHR Tempo runs

ZONE 5

90- 100% OF YOUR MHR Very short high- in­ten­sity in­ter­vals

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