Calculating Your Heart Rate Zones

How to Calculate Heart Rate Zones

The common 220 - age formula is not an accurate way to determine your maximum heart rate (HR). A better method for setting heart rate zones is based on your Lactate Threshold Heart Rate (LTHR).

If you have a wearable device like a smartwatch that tracks heart rate, you can use it to estimate your LTHR. However, for more accuracy, a chest strap or armband is recommended. My personal preference is an armband, with Coros making one of the best options—it’s what I use for every run.

Joel Friel Method for Calculating LTHR

• Warm-Up: Run easy for 5–10 minutes.

• Time Trial: Run for 30 minutes at the fastest effort you can consistently maintain—it’s crucial not to slow down.

• Heart Rate Check:

• At 10 minutes, note your heart rate (HR) and pace.

• At 30 minutes, note your HR and pace again.

• Calculate LTHR:

• Add the two HR readings together and divide by 2.

• The result is your Lactate Threshold Heart Rate (LTHR).

• Determine LTHR Pace: If your pace remained steady throughout the 30-minute effort, this would be your LTHR pace

Calculate your 5 Zones as follows:

• Zone 1 (Warm-up or very light intensity): <60% of LTHR.

• Zone 2 (Easy or light intensity): 60-70% of LTHR.

• Zone 3 (Moderate intensity): 70-80% of LTHR.

• Zone 4 (Threshold or hard intensity): 80-90% of LTHR.

• Zone 5 (VO2 Max or very hard intensity): >90% of LTHR.

  If you’re an absolute beginner, this may sound a bit confusing, and that’s okay. For now, your main focus should be spending time on your feet, building an aerobic base, and keeping your runs easy.

  The best way to gauge effort is the, “talk test ”if you can speak a sentence while running, even if it’s slightly broken up, you’re in the right zone. Then after a few months of training try the LTHR test to fine-tune your training zones.