I am training for a marathon and would like to use heart rate zone training. My current resting heart rate is approximately 40 bpm. Will that affect my training zone heart rate or should I stick with the formula?

Your max HR is pretty much genetically determined, while your resting HR generally decreases the fitter you are. To do your various speed work runs, tempo runs, etc.

  HR Training   Apr 7, 2024   0   56  Add to Reading List

The “formula” is generally useless if we are thinking about the same charts one sees in gyms, etc. It is only good for 25% of the population. Your max HR is pretty much genetically determined, while your resting HR generally decreases the fitter you are. To do your various speed work runs, tempo runs, etc., you need to know your actual max HR, not your resting HR. I read about the lack of validity of the charts in a book on running. Also in the book was a “blood and guts” 2 mile treadmill stress test to actually get to your max HR. I tried the test on a dozen running friends form their 20s to 60s and the failure of the charts to be accurate was verified as only 3 fell into the predicted zone. Basically, warm up with a couple easy miles, then start a two mile run on a treadmill at a comfortably hard speed for 1/4 and increase the speed slightly every 1/4 mile until the last half mile. On the next to last 1/4, run really, really hard, but at a pace you can sustain. In the last 1/4 mile, go full out and try to hold the pace as best you can for the entire 1/4. If you are still breathing, check your HR. You will now have a good idea of what your max is. Good luck.