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AnswersHow do I train by heart rate without a power meter?
Set your zones from your lactate threshold heart rate, which you can find with a 30-minute solo time trial: your average heart rate over the last 20 minutes is a good estimate. Race Shape uses Joe Friel's running zones and Coggan's cycling zones off that number. If you only know your maximum heart rate, threshold is roughly 90% of it for running and 88% for cycling.
Running zones for a threshold heart rate of 170
| Recovery | under 145 bpm |
|---|---|
| Endurance | 145–151 bpm |
| Tempo | 153–160 bpm |
| Threshold | 162–168 bpm |
| VO₂max | 170–180 bpm |
Cycling zones for a threshold heart rate of 160
| Recovery | under 109 bpm |
|---|---|
| Endurance | 110–133 bpm |
| Tempo | 134–150 bpm |
| Threshold | 152–168 bpm |
| VO₂max | 170–192 bpm |
If you only have your age
Maximum heart rate can be estimated as 211 − 0.64 × age, from a large Norwegian study. For a 40-year-old that is 185, putting running threshold near 167. Age-based estimates can be wrong by ten beats or more for an individual, so treat zones built this way as a starting point and replace them with a tested number as soon as you can.
Heart rate lags effort by a minute or more and drifts upward in heat, at altitude and late in long sessions. For short intervals, pace or perceived effort is the better guide; for steady efforts, heart rate is excellent.
Common questions
Is 220 minus age accurate?
Not very. The 211 − 0.64 × age formula performs better in studies, but any age formula can be well off for an individual.
Are running and cycling heart rates the same?
Usually not — cycling threshold is typically a few beats lower. Test each separately if you do both.
Why is my heart rate high on hot days?
Heat, dehydration and altitude all raise it for the same effort. Slow down rather than chase pace.
Sources
- Friel, J. The Triathlete's Training Bible.
- Nes, B. M. et al. (2013). Age-predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scandinavian Journal of Medicine & Science in Sports.