How To Run Using Heart Rate Zones | Running Training For Triathlon
Running is an essential component of any triathlon, and training in heart rate zones can be a highly effective way to improve your running performance. In this article, we'll discuss the basics of heart rate training and provide a training plan for runners preparing for a triathlon.
Heart Rate Zones: The Basics
Heart rate zones are determined by the percentage of your maximum heart rate (MHR) that you are working at during exercise. The American Heart Association recommends that adults aim for a target heart rate of 50-85% of their MHR during exercise.
To determine your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (220 - 30 = 190).
Once you know your maximum heart rate, you can determine your heart rate zones by using the following percentages:
Zone 1: 50-60% of MHR (very light effort)
Zone 2: 60-70% of MHR (light effort)
Zone 3: 70-80% of MHR (moderate effort)
Zone 4: 80-90% of MHR (hard effort)
Zone 5: 90-100% of MHR (maximum effort)
Benefits of Heart Rate Training for Running
Training in heart rate zones can help you improve your running performance in several ways:
Efficiency: By running in the right heart rate zone, you can train your body to become more efficient at using oxygen, which can improve your endurance and speed.
Recovery: By running at a lower heart rate, you can give your body a chance to recover between harder workouts.
Injury Prevention: Running at a moderate heart rate can help you avoid injury by reducing the stress on your body.
Training Plan for Running Using Heart Rate Zones
Here's a 6-week training plan for runners preparing for a triathlon:
Week 1
Monday: Rest
Tuesday: 30 minutes in Zone 2
Wednesday: 30 minutes in Zone 1
Thursday: 45 minutes in Zone 3
Friday: Rest
Saturday: 60 minutes in Zone 2
Sunday: Rest
Week 2
Monday: Rest
Tuesday: 35 minutes in Zone 2
Wednesday: 30 minutes in Zone 1
Thursday: 50 minutes in Zone 3
Friday: Rest
Saturday: 70 minutes in Zone 2
Sunday: Rest
Week 3
Monday: Rest
Tuesday: 40 minutes in Zone 2
Wednesday: 35 minutes in Zone 1
Thursday: 60 minutes in Zone 3
Friday: Rest
Saturday: 90 minutes in Zone 2
Sunday: Rest
Week 4
Monday: Rest
Tuesday: 45 minutes in Zone 2
Wednesday: 40 minutes in Zone 1
Thursday: 70 minutes in Zone 3
Friday: Rest
Saturday: 100 minutes in Zone 2
Sunday: Rest
Week 5
Monday: Rest
Tuesday: 50 minutes in Zone 2
Wednesday: 45 minutes in Zone 1
Thursday: 80 minutes in Zone 3
Friday: Rest
Saturday: 120 minutes in Zone 2
Sunday: Rest
Week 6
Monday: Rest
Tuesday: 60 minutes in Zone 2
Wednesday: 45 minutes in Zone 1
Thursday: 90 minutes in Zone 3
Friday: Rest
Saturday: 120 minutes in Zone 2
Sunday: Rest
Now that you have a better understanding of how heart rate zones work and why they are important for your running training, let's dive into how to use them to improve your performance.
How to Use Heart Rate Zones in Your Running Training
Determine Your Maximum Heart Rate: The first step in using heart rate zones is to determine your maximum heart rate. This can be done through a maximal heart rate test, which should be conducted under the supervision of a healthcare professional. Alternatively, you can estimate your maximum heart rate by subtracting your age from 220. For example, if you are 30 years old, your estimated maximum heart rate would be 190 beats per minute (220 - 30 = 190).
Identify Your Heart Rate Zones: Once you know your maximum heart rate, you can identify your heart rate zones. There are five commonly used heart rate zones:
Zone 1: Very light intensity (50-60% of maximum heart rate)
Zone 2: Light intensity (60-70% of maximum heart rate)
Zone 3: Moderate intensity (70-80% of maximum heart rate)
Zone 4: Hard intensity (80-90% of maximum heart rate)
Zone 5: Maximum intensity (90-100% of maximum heart rate)
Train in the Right Zone: Now that you know your heart rate zones, you can tailor your running training accordingly.