Heat Rate Zones

For both running and cycling a train by heart rate, some people train by pace, by power, by feel but I train by Heart rate.

The thing is that I use one system for cycling and another for running, the reason for this is that I have been lab tested on the bike (see earlier post) but not for my run. So for cycling a use a range of zones based on my VO2 max and for running a set of zones base on my Max and Min Heart rates.

Cycling

VO2max  = 147bpm

Zone 1	Recovery	91 - 121
Zone 2	Extensive Endurance	122 - 130
Zone 3	Intensive Endurance	131 - 137
Zone 4	Sub Threshold	138 - 146
Zone 5a	Super Threshold	147 - 150
Zone 5b	Anerobic Endurance	151-155
Zone 5c	Power	156+

Running

Max HR = 175bpm
Min HR =47bpm

Zone 1	50% - 60%	111 - 124
Zone 2	60% - 70%	124 - 137
Zone 3	70% - 80%	137 - 149
Zone 4	80% - 90%	149 - 162
Zone 5	90% - 100%	162 - 175

WW