Heart Rate Threshold Run
Workout - Heart Rate Threshold Run
- 12min @ 6'00''/km
- 20min @ 5'00''/km
- 12min @ 7'00''/km
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Intro Here’s what you need to know from The Best (and WORST) Heart Rate Workouts for Runners by StrengthRunning. We’ve pulled out the essential workouts you can start using immediately. Don’t miss the full video—it goes much deeper.
Key Points
- Speed‑paced runs don’t need a heart‑rate monitor. Sessions like 6 × 800 m, 3 × 1‑mile repeats, or long runs finishing at marathon pace are governed by target paces, not heart‑rate zones.
- The two workout types that stand out for heart‑rate feedback are recovery runs (maintain a low effort level) and threshold/tempo runs (sustain a precise HR zone).
- Arm‑based monitors (such as COROS) deliver more consistent readings than wrist‑based devices or chest straps.
- Establish your own HR zone boundaries. For instance, the presenter found Zone 2 sits around 135‑150 bpm (keeping recovery efforts under 145 bpm) and Threshold work lands in the 160‑170 bpm range for tempo sessions.
Workout Example Recovery Run (example from the video)
- Distance: 4 miles — flat, manageable terrain
- Goal HR: ≤ 145 bpm (Zone 2 target; author targets roughly 140 bpm)
- Pace: relaxed, talk-able; avoid elevation changes.
Threshold (Tempo) Run (example from the video)
- Duration: 10 minutes at steady intensity
- Target HR: 160‑170 bpm (about 85‑90 % of max HR; presenter’s max HR ≈ 190 bpm)
- Pace: marginally slower than race speed; aim to hold steady within your HR band; when HR exceeds 170 bpm, dial it back; if it falls below 160 bpm, the effort is still constructive but maintain stability.
Practical Tips
- Use a heart‑rate monitor to control effort during easy days. When HR creeps above your target zone, back off pace.
- On threshold work, lean toward running a touch conservatively rather than pushing hard. Hitting the right zone ensures you get the aerobic benefit you’re after.
- Personalize your HR zones based on your own max HR. You can estimate it with 220‑age or run a proper max test.
- Track progress using the Pacing app. Dial in your target HR zones and adjust distances and paces to match your current fitness.
Closing Note Take these heart‑rate‑driven recovery and tempo sessions for a spin today. Set the paces to align with your zones in the Pacing app, and you’ll find your endurance building steadily. Happy running! 🚀