How do I calculate my running zone?

How do I calculate my running zone?

Men: MHR = 214 – (0.8 x your age in years). Women: MHR = 209 – (0.9 x your age in years). Easy = 60 to 75 per cent of your WHR (+ your RHR). Moderate = 75 to 85 per cent of your WHR (+ your RHR). Hard = 85 to 95 per cent of your WHR (+ your RHR).

What zones should I be running in?

60-70 per cent: this is a very comfortable effort used for warm-ups and cool-downs. 70-80 per cent: used for the bulk of training, this relaxed effort allows you to hold a conversation. 81-93 per cent: this is a comfortably hard effort during which you can only speak in short, broken sentences.

What heart rate zone is good for running?

Most athletes train at between 50 and 70 percent of their maximum heart rate. For example, if your maximum heart rate is 180 bpm, your target-training zone would be between 90 and 126 bpm. Use a heart rate monitor to keep track during exercise.

How long should I run in Zone 4?

Zone 4 Threshold: Any event where you are required to ride steady hard for greater than 6-7 minutes and less than 60 minutes demands threshold power output. With those varying lengths, threshold intervals may be of any duration between 8 and 60 minutes.