Zones based on LTHR vs HRR vs others

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    I’m new to running, I have read about different ways to determine heart rate zones for running, I did 20min field LTHR test as described in the website and found LT to be 185bpm , (the average heart rate in beats per minute (BPM) of the final 15 minutes of the 20-minute test). plugged this in the calculator and my zone 2 is 150-168bpm. Does this seem too high ?

    When I use different method like heart rate reserve I get top of zone 2 around 157bpm.

    My max heart rate is 197bpm based on some high intensity workouts I had, using another method, 80% of my max HR is 157bpm (top of zone 2)

    Which method would I stick to ? Please advise


    P.s. I am 29 years old

    Leyla Porteous

    Hi Hamood55,
    I would recommend using the 80/20 test and zones system if you are using our plans. You can find out more about using your LTHR information in this resource and by using the 80/20 Zone calculator.

    Understanding Your Structured Workout Plan


    David Warden

    Leyla’s right, no reason to suspect that your zones from the LTHR test are wrong, your HR reserve Zone 2 test is right in the middle of our Zone 2 test, if not twins they are siblings.

    Keep in mind that HR is very sensitive to the environment. If you did your LTHR test outdoors, for example, you are going to struggle when you go indoors, as your HR will be 5-10 beats lower inside.

    Consider a move to Pace instead of HR, which does not have these environmental issues.


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