If Your Heart Rate Drops Below 150bpm, You LOSE! - The Running Channel
Intro
This is a quick summary of If Your Heart Rate Drops Below 150bpm, You LOSE! from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- Rule of the game: stay inside Heart Rate Zone 4 (no lower than ~150 bpm and no higher than ~170 bpm). Dropping into Zone 3 or spiking into Zone 5 means you lose a “life”.
- Why it matters: Zone 4 corresponds to a tempo/threshold pace you can hold for about an hour – it trains sustainable effort and mental control.
- Practical tips: keep excitement low, use calming thoughts, set a Garmin HR‑alert for the 150‑170 bpm window, and aim to run in the middle of the zone to give yourself a buffer.
Workout Example
- Warm‑up – 10 min easy jog, get HR into the low‑150s.
- Main set – Run laps (or a continuous run) while keeping HR between 150 bpm and 170 bpm. If you have a Garmin watch, enable a custom HR alert that buzzes when you dip below 150 or rise above 170.
- Option A: 5 × 3‑minute efforts with 1‑minute easy jog between, staying in the 150‑170 bpm window.
- Option B: One steady 20‑minute run, monitoring HR and adjusting pace to stay in the middle of Zone 4.
- Cool‑down – 5‑10 min easy jog, let HR fall below 150.
Closing Note
Give the “stay‑in‑Zone 4” challenge a go – you’ll train both your cardio and your focus. Use the Pacing app to set your own heart‑rate targets and customize the intervals for your fitness level. Have fun, stay steady, and keep those beats in the sweet spot! 🚀
References
- If Your Heart Rate Drops Below 150bpm, You LOSE! - YouTube (YouTube Video)
Workout - The Zone 4 Challenge
- 12min @ 6'00''/km
- 20min @ 4'30''/km
- 10min @ 7'30''/km
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