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What runners should know about their maximum heart rate

The heart is the engine of your body and therefore also of your physical activity. Pulse values are important not least for planning training, in order to find and control the right intensities. In this article, we will take a closer look at maximum heart rate.

What is maximum heart rate?

Maximum heart rate is the highest possible number of heartbeats per minute that an individual can achieve. This value is highly individual and cannot be simplified by rules of thumb such as “220 minus your age”. The best way to determine your maximum heart rate is to do an exercise test under a doctor’s supervision or to measure your heart rate during an intense workout.

Why is maximum heart rate important for runners?

Your maximum heart rate plays a key role in training as it serves as a reference point for different training zones. Heart rate zones help you control the intensity of your running workout. For example, the aerobic zone is usually between 60% and 80% of your maximum heart rate. By training in the right zones, you can work more effectively, increase your endurance and avoid injury.

How can I determine my maximum heart rate?

As mentioned above, the most accurate way to determine your maximum heart rate is through a medical examination. Alternatively, you can do a maximum exercise test under professional supervision. If you prefer to try it yourself, choose a hill or stairs and run as fast as you can. Your maximum heart rate will be approximated.

The importance of heart rate zones for running

Once you know your maximum heart rate, you can determine your training zones. Here are some examples:

  • Aerobic zone (60-80% of your maximum heart rate): Ideal for increasing your basic endurance. You can run long distances in this zone without overexerting yourself.
  • Anaerobic zone (80-90% of your maximum heart rate): Here you will improve your speed and strength, but you will tire more quickly.
  • Maximum zone (90-100% of your maximum heart rate): This zone is for intense interval training and helps to increase your maximum performance.

Maximum heart rate with running.COACH

running.COACH will divide your workouts into different intensity zones and suggest a suitable heart rate zone for each workout. It is important that you enter your resting and maximum heart rates in the settings.

Create with running.COACH a customized and dynamic running training plan that optimally prepares you for your running goals based on your current fitness level. Try running.COACH free of charge for a fortnight after your first login!

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