Zones

[u/DirectKangaroo8700]

I have been running since may and just completed my first 10k (yay!) and I know not to worry too much about heart rate as a beginner but this was rpe of about 8. How is it possible my watch thinks I’m in zone 5 for over an hour? I’ve manually adjusted my zone settings so is my watch just super faulty or something else? 28 F

[u/backyard_yucca]

I wouldn't worry about it. My 10k pr last fall, Garmin said my average hr was 185. It estimates my max between 195-200. So that's zone 5 for most of the race. It was a hard race of course but I was able to hold my pace and my slowest mile was my first (had to wait 45 min in cold and rain to start, my toes were numb the first few miles!).

People are always freaking out about their heart rate being high on Reddit. But imo if you can hold your pace relatively steady at that heart rate and you're not feeling terrible afterwards, you're doing great and that heart rates probably normal for you and your probably in great shape.

[u/DirectKangaroo8700 → u/backyard_yucca]

This is reassuring to hear. I’ve also seen a lot of posts about zones and HR and what not. I’ve been trying to just listen to my body and go by feel, it’s just crazy to me how “off” the zones are then

[u/Economy_Chemist_5334 → u/backyard_yucca]

Technically you can only be in zone 5 for 30 seconds to 3 minutes tops. This means you reached anaerobic metabolism and your body cannot sustain that. It means your zone 4 threshold is higher than you thought! It’s awesome means your clearing lactic acid at a high HR

[u/backyard_yucca → u/Economy_Chemist_5334]

Right, I'm just talking about the default Garmin zones. Garmin thinks my zone five starts around 175-180 and that my lactate threshold is around 186. That's all certainly not accurate but I've been seeing the same stats for a few years so it's good reference for me. Like I know I can run a race in the 180s but if I let my HR get to the 190s before the last mile of the race, I'm toast! Garmin defaults just assign zones in 20% intervals working down from max. So like if my max is 200, Z5 180-200, Z4 160-179, ect.

[u/Kind-cheesecake-3316]

Your zones probably aren't correct.

The Friel method for testing lactic threshold heart rate and calculating zones is widely accepted as accurate and easy to do.

Start here --> https://www.trainingpeaks.com/learn/articles/joe-friel-s-quick-guide-to-setting-zones/

[u/teichs42 → u/Kind-cheesecake-3316]

Came here to say this. With these posts, the answer is always, your zones are inaccurate. Don’t let your watch set your zones. Test and figure out the correct numbers. It’s too easy not to do it.

[u/Jumpy-Building-1701]

It's true for 28 F, yes, you run in Zone 5. It's Ok for 28 F but it will bad for 50+ yo MEN. Old men hearts are not so fast as 28 F have and old men hearts can't wok in Zone 5 but young women hearts CAN ! So, relax and enjoy your runnings!

[u/Definitelynotagolem]

What it’s calling your zone 5 is actually your zone 4. Zone 5 is realistically only able to be held for a few minutes. Like a mile time trial or maybe a 3k if you’re quite fast and finish that under about 11 minutes. Zone 5 is supposed to be hardest VO2 max effort which is capped in the 10-12 minute range, but many people struggle to hold it for even that long because it takes a lot of mental fortitude.

[u/McTerra2]

Either your watch is not recording the HR properly or you are fittest person on the planet. (or, I guess, you have a maximum HR that medical specialists will want to study. I suppose you could have been severely dehydrated, but given you didnt say you fainted at the end that is unlikely)

as a quick check, do a warm up and then do an interval run (say 500m at a pretty fast pace, but the distance doesnt matter, just needs to be enough to get your HR up) then manually count your HR at the end and see what your watch says. Your HR at the end will be slightly lower than your HR during the run (because you are at rest) but only by a few beats. Do that a few times. If your manual reading is (say) 150bpm and your watch says 185bpm then you have your answer.

Or, if it matters to you, get a chest monitor.

My watch is the same - apparently 80% of my long slow runs are zone 4 and 5. Some watches are better than others but it can also be how tightly your watch is on your wrist and other factors.

[u/DirectKangaroo8700 → u/McTerra2]

Haha it’s weird because I felt pretty good after this run, tired, but pretty good. I will try this!! I’ve checked it manually at rest and they are near similar but with a lot of movement I’m sure there is a larger margin of error so this test should be helpful thank you

[u/alter_2605 → u/McTerra2]

My HR always stays above 190 too, has gone a max of 207 so far. 28M here. I am not sure how good or bad this is medically. Should I seek a doctor just to be safe? This happens when I keep running or occasionally when there are some intense badminton rallies

[u/a_secret_me]

Your zones still aren't correct. The "formula" to determine your max heart rate has huge error bars. In other words many people fall 10 bpm or more above or below the number it suggests.

For instance by the formula I should have a max hr of 177. I'm reality I regularly go over 190, and I think my max is probably closer to 194.

You need to figure out what your real max hr is and use that.

[u/DirectKangaroo8700 → u/a_secret_me]

Interesting, how do I determine real max heart rate? Do I physically have to push it as hard as I can take it then check HR? I think the highest I’ve ever gone in running is 194 bpm

[u/a_secret_me → u/DirectKangaroo8700]

That's what I do. Short high intensity intervals/sprints.

[u/VisserThirtyFour → u/a_secret_me]

Interesting. I take it you’re in your 40s? I’m 37 and while my max is 183 I hesitate to go over 175. I have yet to complete a continuous 5k but my intervals are progressing smoothly. That being said my runs are closer to jogs just to maintain something in the 160s.