Good Run Guide

My Heart Rate Training Zones

You can optimise your training by working your heart within different training zones depending on your level of fitness and training objective. A heart rate monitor enables you to monitor your heart rate during your runs so that you can train more consistently within the required zones.

We use your Resting Heart Rate and Maximum Heart Rate to calculate your recommended heart rate training zones based on different training intensity levels. You can then use the table below to help develop a balanced training programme to suit your goals.

 

Recommended Training Zones

The table below explains more about the benefits of training in each Heart Rate Zone.
If you are unfit you should start off slowly with all of your running in Zones 1 and 2 until you improve your basic level of fitness and feel comfortable moving on.

  TYPE OF RUN INTENSITY MY HR RANGE BENEFIT
ZONE 1
TEMPERATE
ZONE
Easy / Recovery 60% - 70% 127 - 137 bpm
  • Builds aerobic fitness
  • Weight loss (best zone for burning fat)
  • Builds basic level of fitness for beginners
  • Recovery from hard sessions or over-training
ZONE 2
AEROBIC
ZONE
Steady 70% - 80% 137 - 148 bpm
  • Improves aerobic fitness
  • Develops healthy heart
  • Weight management

 

ZONE 3
ANAEROBIC
THRSHOLD
Tempo / Race 80% - 90% 148 - 158 bpm
  • Increases overall performance level whilst avoiding overtraining
  • Conditions body for increased intensity during middle distance races
ZONE 4
REDLINE
ZONE
Intervals / Hill Sessions

90% - 100% (bursts)
60% - 70% (recovery)

158 - 169 bpm
+
127 - 137 bpm
  • Improves aerobic capacity by optimising your VO2 max (maximal oxygen consumption)
  • Enhances performance in middle distance races
  • Develops strength and confidence to cope with hills
  • Improves efficiency on flat terrain ('running economy')
    CAUTION: Only train in this zone for a few minutes at a time.

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