By now you should have your resting heart rate and max heart rate written down. In part two, you would have learnt the formula to get your different percentages.<\/p>\n
Here it is (Max Hr \u2013 Resting Hr) x __% + Resting Hr = ______<\/p>\n
With than in mind, let\u2019s look at what happens at different percentages.<\/p>\n
Easy Running \u2013 50-60% Hr. Fat Burning \u2013 Ultra distance zone \u2013 60-70% Hr Aerobic Zone \u2013 70-80% Hr. You build fitness in this zone, and major changes take place in this zone. Your muscles and heart adapt to make you a stronger & quicker runner.<\/p>\n Threshold Zone \u2013 80-90% Hr. You need to build up your musculoskeletal strength before training in this zone, as this is where runners commonly get injured.<\/p>\n 10 K races can be raced at 85% and 5 k races at 90%.<\/p>\n The Red Zone \u2013 90-100% of max. Hope this helps.<\/p>\n Regards,<\/p>\n Mike Roscoe.<\/p>\n Kinesiologist.<\/p>\n","protected":false},"excerpt":{"rendered":" Getting your heart rate right when training and racing can be the difference between success and failure. If you have<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[484583824],"tags":[],"class_list":["post-1864","post","type-post","status-publish","format-standard","hentry","category-sbr-coaching"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7ythf-u4","_links":{"self":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/1864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1864"}],"version-history":[{"count":5,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/1864\/revisions"}],"predecessor-version":[{"id":3448,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/1864\/revisions\/3448"}],"wp:attachment":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/strong>Your recovery runs will take place. You should also warm up and warm down in this range. My rule for warming up is to run really slowly until the first beads of sweat appear. At that point your body has begun to thermo regulate and you can up the pace a bit.<\/p>\n
\n<\/strong>Your long slow distance runs will take place here. (Runners are some of the only people that are advised to regularly do LSD).
\nIn this zone you use fat as your primary fuel source. Since you have more fat reserves than glycogen, you are able to swim\/ bike \/ run for longer periods of time.
\nThis is your primary zone for base building and for long outings. I also find that I think clearly at this zone. For me, training at this zone has all sorts of psychological benefits.<\/p>\n
\n<\/strong>For the most part, you will be able to hold a conversation at this level. You are now burning a mix of carbs (60%) and fat (40%). Because you will be burning through carbs here, you will not be able to keep up at this speed for too long.
\nIt is suggested that you run a half marathon at approximately 80% of max and a marathon at 75% of your max.
\n![\"slow](\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/02\/slow-2.jpg?resize=359%2C269\")
<\/p>\n
\n<\/strong>This is where you want to run at for your tempo runs and longer intervals.
\nAt this point your body will now spend time in both aerobic and anaerobic zones. You will be taking big gulps of air in this zone.<\/p>\n![\"intervals\"](\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/02\/intervals.png?resize=493%2C193\")
<\/p>\n
\n<\/strong>Strong, injury free runners will venture into this zone for shorter\/sprint intervals.
\nYou will typically spend equal times exercising and recovering in this zone.
\nMake sure that you are in good health and without injury before venturing into this zone.<\/p>\n![\"Mike](\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2014\/02\/me-small.jpg?resize=137%2C156\")
<\/p>\n