How to calculate your optimal heart rate for running?

Estimated reading time: 3 minutes

Running is a sport that attracts many enthusiasts, whether for competition, well-being, or simply to stay in shape. One of the keys to optimizing performance and avoiding injuries is managing your heart rate. In this article, we will guide you through calculating your optimal heart rate and other useful heart rates during your running sessions.

1. Why is Heart Rate Important in Running?

Heart rate is the number of heartbeats per minute (bpm). It provides insight into your body’s level of effort. In running, adjusting your pace according to your heart rate allows you to:

• Avoid overtraining or undertraining.
• Adapt your training to your goals (endurance, speed, recovery…).
• Prevent injury risks and discomfort.

2. How to Calculate Your Maximum Heart Rate (MHR)?

Age-based Formula

The traditional formula “220 – age” has long been the standard for estimating MHR. However, it is crucial to note that this formula is often inaccurate and may provide incorrect estimates. It should therefore be avoided.

Tanaka Formula

An alternative to the traditional method is the Tanaka formula:

MHR = 208 − (0.7 × age)

This formula is often considered more accurate for many individuals¹.

Maximum Effort Test

To obtain the most precise MHR estimate, a stress test in a lab or clinic is recommended. Under professional supervision, the intensity of the exercise is gradually increased until the person reaches their maximum.

Perceived Exertion Method

This involves gauging your effort during a maximum sprint. After a good warm-up, run as fast as possible until you feel your heart beating at its maximum rate. The measurement taken at that moment will be an estimate of your MHR.

Gulati Formula

Specifically for women, the Gulati formula can be an alternative:

MHR = 206 − (0.88 × age)

This formula is based on a detailed study specifically for women.²

3. Training Zones

Based on your MHR, you can determine different training zones, each offering its own benefits:

1. Zone 1 (50-60% of MHR): Recovery training and basic endurance. Perfect for active rest days or warm-up sessions.
2. Zone 2 (60-70% of MHR): Aerobic endurance training. This zone helps improve the body’s ability to use oxygen and burn fat as fuel.
3. Zone 3 (70-80% of MHR): Moderate aerobic zone. It strengthens the cardiovascular system and increases aerobic capacity.
4. Zone 4 (80-90% of MHR): Threshold training. It improves speed and power.
5. Zone 5 (90-100% of MHR): High-intensity training. It enhances anaerobic capacity and sprint power.

4. How to Measure Your Heart Rate?

Several methods exist:

• Manually: Place your index and middle finger on your wrist or neck pulse, count the number of beats for 60 seconds (or for 20 seconds and multiply by 3).
• Heart Rate Monitors: These are specific devices like watches or chest straps that provide real-time data.

Conclusion

Managing heart rate is crucial for any runner looking to optimize performance. By knowing and using training zones, you can tailor your sessions to achieve your goals while minimizing risks. So, don’t hesitate to incorporate this tool into your training routine and observe the progress you’ll make!

1. anaka, H., Monahan, K. D., & Seals, D. R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153-156. ↩︎
2. Gulati, M., Shaw, L. J., Thisted, R. A., Black, H. R., Bairey Merz, C. N., & Arnsdorf, M. F. (2010). Heart rate response to exercise stress testing in asymptomatic women: the st. James women take heart project. Circulation, 122(2), 130-137. ↩︎