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I recreate a HR Zone calculator that will calculate the zone automatically based on just three metric - resting heart rate, Max HR and Lactate HR. You can find out the first two without any technology; pulse rate of RHR and Formula driven HRmax.
Many take RHR when laying down. Which is not too accurate as you don’t run laying down. The good way to get a running RHR is to sit down and stay calm for 5mins. Then stand up for 2mins and take the reading. It will be between 10-15bpm than your lowest laying down RHR
Here is mine. Right before I woke up, my RHR was lowest at 43bpm yesterday morning. 10mins later, after brushing teeth and heading downstairs, standing for a while, it went to 48bpm. So my RHR is 48bpm. Not far off from my average over past 1 year of 49bpm.
While having a low HR can be a bragging rights, having a useable HR is more ideal.
What is other metric that is easy to find? Your maximum HR. The age old formula of 220-age comes to play. This formula puts You right in middle of bell curve. If you have sedentary lifestyle, maybe ok. But if you do sports 3x a week min, you need to find your HRMax
I continue tomorrow. Time to z. Long day for me today at work
Good morning! Let’s continue from where we left yesterday. To find HRMax, and if you just started a lifestyle change or just started a sports, you can use a benchmark calculation which is 220-age. Like BMI, not ideal, but a starting point. Here are more formulas.
1. Gulati et al. (2010): women specific, It was found that mean peak heart rate for women = 206 - (0.88 x age).

2. Londeree and Moeschberger (1982): among the first to determine that 220-age is not accurate. They suggest this instead = 206.3 - (0.711 × Age)
More on L & M (1982):
a. HRmax on a treadmill is consistently higher than on a bicycle ergometer and rowing machine.

b. Heart rates while swimming are significantly lower than on treadmill.

c. moderately trained individuals will have an HRmax slower than a sedentary individual.

d. Older person (above 50)that are well trained are likely to have a higher HRmax than that which is average for their age.

This study helped me to understand my own change and I begin to understand how older person will perform stronger in longer races.
3. Miller et al. (1993) slide in and say = 217 - (0.85 x Age) as base calculation

4. Jackson et al. (2007) says = 206.9 - (0.67 x age)

5. Whyte et al. (2008) came up with endurance and anaerobically athletes:

Male = 202 - (0.55 x age)
Female = 216 - (1.09 x age)
So many formulas, so confusing. So which is right? back in 2004, i created my original Training HR book, based on my own research in the library and bookstore. That was 15 years ago. Way before HRM become affordable, never mind GPS. We use finger and watch.
My formula in 2004 uses combination of L&M, and Miller. This gave me a good baseline, theoretical. Particularly useful if you only started sports (Swim, Bike, Run) and learning to train yourself. Sorry for the less than desired photo, can’t take screenshot on phone.
Using the combination HR calculation, Miller will give you your HRMax for Running and L&M gives you cycling. In fact if you deduct 5bpm from Miller, it land near L&M! Coincidence? Nope. L&M note that cycling is 5-6bpm lower than running (on Treadmill, controlled situation).
And for swim, it’s easily 15-18bpm lower than L&M for running numbers. My own reading and research has helped me over the past 15 years to understand and push my own HR envelope. But there are outlier like a few friends with abnormally high capability of breaching >200bpm
After reading this thread so far, and doing your own maths, you will come to one realisation... Except for the Miller, and women specific formula, L&M and the male calculation come close to the 220-age. Makes you feel "much ado about nothing", all these formula, isn't it?
So, how to get a good indication or personalised HRMax? You need to go out and run your heart out. How to do this test?
HRM Max Test:
1. You need to be fully rested.
2. Run 5mins at moderate pace to warm up.
3. Run 4mins all out, active recovery 3mins (walk, slow jog)
4. cont...
4. Repeat step 3 three more times. i.e. completing a 4x 4mins all out run. Each sets with 3mins active recovery.
5. Your MHR or HRMax is at your 3rd or 4th sets. The HR that can't go up anymore, no matter how hard you run.
6. 5mins recovery.
If you do the MHR/HRMax test correctly, you will be able to determine your "real" HRMax. Do not be surprised if it comes up higher, or lower than your calculated HR. Everyone is different. For myself, the calculated MHR is 180bpm based on Miller.
But when I did a test, which is part of my 21km run, my MaxHR went up to 188bpm. Even the TE rating for both aerobic and anaerobic was at 4.0 above. You run your heart out to find this number. No short cut.
Now armed with both the RHR (measured) and MHR/HRMax (tested), you be able to plot a more relevant training zone. Here is mine which is based in HRMax.
With the notion that training should be 80:20 where 80% time on easy Z2 and below, and 20% on Z4 and above. This will give a very good base work if you are a beginner runner. So now, you also know your Z1/2 may be significantly different with a more experienced/fitter runner.
As you progresses to be a stronger runner, and start to register a better/lower resting heart rate, you now want to tweak your HR training zone a little bit more. This is where the RHR or Resting HR comes into play. How this changes your zone? Here is mine vs HRmax
The formula for %RHR is = ((HRMax -RHR)* zone%) + RHR. The Zone% is where the 50%,60% etc etc comes in. think of RHR zone as “useable” HR zone. So if your HRMax is 188, and RHR is 48, you have 140bpm to “Zone”. Think of RHR = car idling RPM, and HRMax = Car Redline
Technically if your pulse is zero, you are dead ;)
So we covered the HRMax zone and the RHR/HRR zone. You now have appreciation how your Z1 and Z2 in HRMax = Z1 in HRR. This meant as you get fitter, you will need higher level of push to get the same results.
I have to share this (so far in this thread) as I realised people get too worked up about their training zone, without understanding why setting it up correctly is important. Like I said, u can easily game the “VO2max” number by creating a lower HRMax and HRR zone
How so? If every of your workout the wrongly setup zone of Z4 and Z5, when it’s actually at your Z2 and below, the Garmin TE will always register a 3.0 and above TE = “improving VO2max”... jeng jeng jeng...
In another word, you can run at 140bpm and still “improve” your VO2max. Or if setup wrongly (too high), you run until your lung burst and you don’t see any improvement. Key here is “correct zone based on your empirical HR data that is credible”.
Last section on HR training is utilising your Lactate Threshold. I have written and share this many times. Here it is again on how to find your LTHR…

And this is where you shape your LTHR zone:…

My calculation for simplicity
LT is an indication of when your body starts to produce lactic acid. Not great for endurance athlete as that is the tipping point of feeling “tired and sore”, but great for sprint athlete, as LT = energy through ATP synthesis. Remember F5 science (biology?). No? It’s ok.
Naturally, as you get fitter, your LTHR will increase, meaning your body will take more hard work before it starts producing lactic acid. Mine is at 156bpm right now. Far from my fittest day at 174bpm - this literally meant I need to work at 100% to see improvement all time!
So, I took a step back, recalibrated my own LTHR and LTpace (4:48 now), and use it to drive my training. I followed my own write up - and those of you that has attended @GarminMalaysia running clinics, or ran with me during #GarminSquad sessions, will be asked this question.
As we come to the close of this thread that took me almost 20hours to complete (and thank you for following), here is a zone comparison of the three calculation. You see how these zone overlap, and why I use LTHR as my guidance. This overlap will change as I improve my LTHR.
I can’t automate the color changes on Excel due to the variables of the data, even tried with pivot table. So this color zone overlap of HRMax, HRR and LTHR will change - as I keep improving; the intensity will get more challenging as I will need to push harder to see improvement
@threadreaderapp unroll please. Thank you so much!

Tagging @twtjogging, @GarminMalaysia and @2ndskinasia to this thread. Also hashtagging #GarminMalaysia and #BeatyesterdayMy.

Hope this write up/thread has been useful.
@twtjogging @GarminMalaysia @2ndskinasia And shameless plug to my blog:

Hope to write and share more soon!
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