Heart Rate Zones: Why One Formula

Does Not Fit Every Runner

Many runners use general heart-rate zones from a watch or the formula:

Maximum heart rate = 220 − age

This can provide a basic estimate, but it may not accurately represent an individual

runner.

Two runners of the same age can have very different:

• Maximum heart rates

• Resting heart rates

• Lactate thresholds

• Training backgrounds

• Responses to heat and humidity

• Recovery levels

• Running efficiency

Research has found that age-based maximum heart-rate formulas can have considerable

individual error.

Study on age-predicted maximum heart rate

The LGRA Approach

At LGRA, we do not focus only on general heart-rate zones.

We study how each runner's heart rate responds during different types of workouts, including:

• Easy runs

• Long runs

• Steady runs

• Tempo and threshold sessions

• Interval training

• Hill workouts

• Race-pace sessions

• Recovery runs

We analyse the relationship between:

• Heart rate

• Running pace

• Breathing

• Perceived effort

• Recovery between repetitions

• Heart-rate changes during longer runs

• Training conditions and temperature

From these results, we can build a more personalised and practical training range for the runner.

Why Use Different Workouts?

One short test cannot always show the complete picture.

Different sessions help us understand different areas:

• Easy runs show whether the runner can stay relaxed and controlled.

• Long runs show endurance and heart-rate drift over time.

• Tempo runs help identify a sustainable, comfortably hard effort.

• Intervals show the response to high intensity and recovery.

• Hills reveal how the heart responds to increased muscular demand.

• Race-pace sessions connect heart rate with actual performance goals.

Heart-rate zones based around physiological thresholds can provide more individualised

information than zones based only on age.

Research on threshold-based training zones

A Simple Example

Imagine two runners who are both 35 years old.

Using the general formula:

220 − 35 = 185 bpm

Both runners may receive the same estimated maximum heart rate—but their actual

responses can be very different.

Runner A

• Easy running: 135–145 bpm

• Controlled tempo: 160–168 bpm

• Hard intervals: 175–185 bpm

• Recovers quickly between repetitions

Runner B

• Easy running: 145–155 bpm

• Controlled tempo: 170–178 bpm

• Hard intervals: 185–195 bpm

• Maintains a naturally higher heart rate

This does not automatically mean Runner B is less fit or training too hard.

Their individual heart-rate profile may simply be higher.

If both runners follow the same general chart, one may run too slowly while

the other may train too hard.

Heart Rate Can Change Daily

Heart rate is useful, but it should not be judged alone.

It may be higher than usual because of:

• Hot and humid weather

• Dehydration

• Poor sleep

• Stress

• Caffeine

• Illness

• Accumulated fatigue

• A difficult previous workout

It may also rise gradually during a long run even when the pace remains unchanged.

This is known as cardiovascular drift.

Therefore, runners should also consider:

• How the breathing feels

• Whether conversation is still possible

• Rate of perceived exertion

• Pace and running form

• Overall recovery condition

How LGRA Builds Your Heart-Rate Zones

Our process is simple:

1. Collect heart-rate data from different workouts.

2. Compare heart rate with pace and perceived effort.

3. Identify sustainable and high-intensity ranges.

4. Review recovery between repetitions.

5. Observe changes across several weeks.

6. Adjust the zones as fitness improves.

The purpose is not to chase a perfect number.

The purpose is to create training zones that are:

• More personalised

• Easier to follow

• Suitable for current fitness

• Connected to the runner's goal

• Adjustable as the runner improves

LGRA Coaching Message

Your heart-rate zone should describe your body—not only your age.

At LGRA, we study the runner's response across different workouts before deciding the

most suitable training intensity.

Heart rate is an important guide, but it works best together with pace, breathing,

perceived effort and coaching observation.

Test individually. Analyse carefully.

Train within the right range and progress smartly.

Runners with chest pain, fainting, unusual breathlessness, known heart conditions or

unexplained heart-rate changes should seek medical advice before performing

maximum-effort testing.