How do I find out my max heart rate, and which zone should I run in?
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?
50- 60% OF YOUR MHR Recovery run
60- 70% OF YOUR MHR Long, slow runs
70- 80% OF YOUR MHR Intervals or hills
80- 90% OF YOUR MHR Tempo runs
90- 100% OF YOUR MHR Very short high- intensity intervals