The Best (and WORST) Heart Rate Workouts for Runners | Strength Running - StrengthRunning

Intro This is a quick summary of The Best (and WORST) Heart Rate Workouts for Runners from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the key workouts today. Be sure to check out the full video for all the details.

Key Points

• Not all runs need a heart‑rate monitor: race‑pace workouts (e.g., 6 × 800 m, 3 × 1‑mile repeats, long runs with the last half at marathon pace) are paced by speed, not heart‑rate.
• The two workouts that do benefit from heart‑rate data are recovery runs (keep effort low) and threshold/tempo runs (stay in a specific HR zone).
• Use a reliable arm‑based monitor (like COROS) for accurate data; wrist‑based or chest straps can be unreliable.
• Set personal zone thresholds: e.g., for the presenter Zone 2 ≈ 135‑150 bpm (aim < 145 bpm for recovery) and Threshold zone ≈ 160‑170 bpm for tempo work.

Workout Example Recovery Run (example from the video)

• Distance: 4 miles (easy, flat terrain)
• Goal HR: ≤ 145 bpm (keep in Zone 2, around 140 bpm for the author)
• Pace: comfortable, conversational; no hills.

Threshold (Tempo) Run (example from the video)

• Duration: 10 minutes at steady effort
• Target HR: 160‑170 bpm (≈ 85‑90 % of max HR; for the author max HR ≈ 190 bpm)
• Pace: just below race‑pace; aim to stay in the target HR band; if HR spikes above 170 bpm, ease off; if it drops below 160 bpm, you’re still getting a stimulus but keep it steady.

Practical Tips

• Use a heart‑rate monitor to cap effort on easy days; if HR climbs above your zone, slow down.
• For threshold work, aim a little slower rather than too fast—staying in the correct zone gives the intended aerobic stimulus.
• Adjust the HR zones to your own max HR (estimate 220‑age or use a recent max test).
• Use the data in the Pacing app to set your target HR zones and customize the distances/paces for your own fitness level.

Closing Note Give these heart‑rate‑focused recovery and tempo workouts a try today—tweak the paces to fit your own zones in the Pacing app and watch your endurance improve. Happy running! 🚀

References

• The Best (and WORST) Heart Rate Workouts for Runners | Strength Running - YouTube (YouTube Video)

Workout - Heart Rate Threshold Run

• 12min @ 6'00''/km
• 20min @ 5'00''/km
• 12min @ 7'00''/km

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