How (and When) to train by heart rate

Heart rate training can feel like unlocking a new level of understanding for your body. It tells you how hard you’re really working — not just how fast you’re going. But to use it well, you need to know your numbers, your limits, and when to ignore them.

1. What Heart Rate Training Actually Is

Instead of judging a run by pace, you run by effort.
Your heart rate tells you how hard your body is working on the inside, no matter what the terrain or weather throws at you.

Perfect for:

• Keeping easy runs actually easy

• Building fitness without overcooking it

• Recovering better between workouts

2. Setting Your Heart Rate Zones

To make HR training work, you need your max heart rate (HRmax).

The quick & very dirty way: 220 – your age (but honestly, it’s not very accurate).
Better way: A hard, controlled test, like 3 minutes uphill, jog down, then another 3 minutes harder. Take the highest number you see.

Once you have your HRmax, your zones look like this:

• Zone 1 (50–60%): Recovery

• Zone 2 (60–70%): Aerobic endurance — your bread & butter

• Zone 3 (70–80%): Steady/tempo pace

• Zone 4 (80–90%): Threshold work

• Zone 5 (90–100%): Short, sharp intervals

Pro tip: Most of your running should be in Zone 2 if you want long-term progress without constant fatigue.

3. Why Heart Rate Training Works

• It keeps you honest: You might think your run is easy, but your heart might say otherwise.

• It adapts with you: Hills, heat, or tired legs — your HR adjusts automatically.

• It builds a strong engine: Zone 2 runs teach your body to burn fat and go longer without tiring.

4. When to Ignore Heart Rate

Heart rate isn’t perfect — especially when you’re running fast.

• Intervals: HR lags behind effort by 30–60 seconds, so you’ll be working harder than the number says.

• Races: Adrenaline, heat, and nerves can spike your HR and make it misleading.

For those days, pace, power, or perceived effort will guide you better.

5. A Few Quick Tips

• Use a chest strap if you want accurate data — wrist readings can be messy.

• Retest your max HR once a year.

• Remember, your watch is a tool, not the boss. If you feel great, sometimes it’s okay to bend the rules.

Takeaway:
Heart rate training shines for easy runs and aerobic building. It’s less useful for hard intervals or race pacing. Use it where it helps, ignore it where it doesn’t.

Thank you for reading,

Tim 👟

P.S. If you want personalised shoe advice or a 1:1 gait analysis to match your running style and goals, I offer online sessions. You’ll get tailored recommendations based on your stride, foot type, and training needs.