Understanding what’s happening in each of the heart rate zones is also vital if you want to make the most of that expensive running watch on your wrist.
Giuseppe Minetti, founder of PaleoGym, which specialise in using advanced sports science and personalised functional fitness, explains how your heart rate zones break down and what happens in each zone.
- Easy rest and recovery
65-70% of Maximum HR (MHR)
“There is no such thing as overtraining, only under recovery. At PaleoGym we prescribe recovery days and phases to help with a list of essentials that include muscle and tissue repair; removal of waste products; the reduction of inflammation; the restoration of energy stores and nutrients necessary for cellular activity; and the recuperation of the central nervous system. In simple terms, the repair of the connection between the brain and body. This is necessary for anyone in training from Mo Farrah to you.”
- Endurance base training
70 – 80%
“It’s essential for any new runner but too many athletes spend far too long developing this component, but doing the right amount of endurance training is a very fine balance to achieve, particularly if you’re looking to run faster. Doing too much of this will wipe out any speed you’ve gained, doing too little will prevent you from adding the distance to your speed required over marathon distance.”