Understanding your heart rate zones could take your running to the next level.
To find your heart rate zones on your own, the first thing you’ll need to do is calculate your MHR, maximum heart rate. You’ve probably seen one longstanding formula for this: 220 minus your age, but the best equation currently available for the general population is [208 – ].
, based on research from the 1970s. There are five zones: very light, light, moderate, hard, and very hard. Here’s how the numbers stack up:Light, 60 percent to 70 percent of MHRZone 5:To calculate your personal zones, there’s some easy math involved: Just multiply your max by the minimum and maximum percentages indicated by each zone.
But if you don’t feel like doing all that math, you can use the three heart rate zones provided by the American College of Sports Medicine, says Milton:
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