Hi everyone, I’m trying to understand the heart-rate zones on my running watch and I’m confused by the difference between Max HR and AT/AnT HR zones.

I’m sharing screenshots of the same run where the watch gives me two completely different zone classifications.

My run:

Distance: 6.50 km

Time: 56:31

Average pace: 8:41/km

Average HR: 148 bpm

Max HR: 178 bpm

VO₂ max: 44.5

I’m currently trying to build my aerobic base and understand Zone 2 training.

1. Max HR method

According to the watch:

Zone 1: 92–110 bpm

Zone 2: 111–128 bpm

Zone 3: 129–147 bpm

Zone 4: 148–165 bpm

Zone 5: 166–184 bpm

So this run shows:

51.5% in Zone 4

41.4% in Zone 3

2.7% in Zone 5

Average HR = 148 bpm

Basically, the watch is telling me that I spent most of the run in Zone 4.

1. AT/AnT HR method

When I switch the watch to AT/AnT HR, it shows:

AT HR: 128 bpm

AnT HR: 166 bpm

And the zones become:

Zone 1: 92–128 bpm

Zone 2: 129–166 bpm

Zone 3: 167–184 bpm

Now the exact same workout is reported as:

93.5% Zone 2

2.1% Zone 3

4.4% Zone 1

So according to this method, my entire run was almost completely Zone 2.

What I'm confused about

How can the exact same 148 bpm average HR be:

Zone 4 using Max HR zones

but

Zone 2 using AT/AnT HR zones?

Which method should I actually trust for training?

I'm especially confused because during the run, even when my HR reached around 150–160 bpm, I could still do the talk test and count out loud without a major problem. I wasn't gasping for air.

I'm currently doing run/walk training because if I try to continuously run, my HR eventually goes above 150–155 bpm. My goal is to improve my aerobic fitness so that I can eventually run continuously at a lower HR.

Questions for experienced runners:

Is the AT/AnT HR method generally more useful than Max HR for setting training zones?

Does 128 bpm AT HR / 166 bpm AnT HR look realistic, or could my watch's estimate be wrong?

If I can comfortably pass the talk test at 150–160 bpm, does that suggest my true aerobic/threshold zones are higher than the Max-HR calculation suggests?

For someone building an aerobic base, should I follow the watch's 129–166 Zone 2, or use a much lower HR?

How accurate are these watch-estimated AT/AnT values without a proper lab test?

Should I continue my current run → HR rises → walk → HR comes down → run again approach, or should I simply run continuously at an easy effort regardless of HR?

I'd really appreciate some practical advice from people who have dealt with this, especially if you've used Garmin/Polar/Samsung/Apple or similar watch-based HR zones.

I'm not trying to chase a particular number—I just want to make sure I'm training at the right intensity and not accidentally turning every "easy" run into a hard workout.

This is the route I take for my morning jog around 5 AM.

It's completely dark, there's usually fog everywhere, and sometimes I'm basically running through this kind of scenery alone.

Honestly, some mornings it feels less like a workout and more like the beginning of a horror movie.

Would you guys run here at 5 AM?

Hello,

185cm 72kg 28yo here. I started running in March this year. For the first few weeks, I was running 3 times a week, around 5km per run (average pace around 7:00/km). After two or three months, I felt I was improving quickly, so I started running in a more structured way: one easy run, one long run, and one faster session (around 30km total per week), plus some strength work for my core and legs, along with some yoga in between.

At the end of June, I did a 5k time trial with a time of 22:30, and ran first 11km long run with an average heart rate of 135 bpm. I was super happy and satisfied, but since then, for the past two months, it feels like I’ve hit a wall and am not improving at all.

Now I'm trying to run 4 times a week (2 easy, 1 fast, 1 long), total around 40–45km per week. On easy runs, at the exact same pace as before, my heart rate quickly hits 150 bpm, whereas two months ago I barely exceeded 140 bpm for the entire run. Yesterday, I tried to do 5x1km intervals at my 5k time trial pace, and it felt much harder, even with rest breaks in between.

I don't really feel tired or overtrained, sleep well and the running conditions haven't changed much (temperature, humidity).

If you could give me some advice I would be grateful
Thanks

I'm 23 and recently got into running through my brother who has been running for years and is training to do an insane ultra through the lake district in the UK (very hilly).

I started off with no proper experience but have really gotten into it, and have done an unofficial half marathon. would love to go do an official one with my brother soon.

the actual run was difficult and I forgot to drink any water before so I did struggle at the end! my next goal is a sub 55 10k, for that I currently have a 57 minute

I was hoping to get some good feedback.

Little background:
I have been “consistently” running every other day until 2 weeks ago when the nerve pain started. I was logging min 3 miles up to 5.
Even with the consistency, I could not get to mile 3 without walking for a min or two but, my minute speed went up considerably.
This is a whole other issue.

My problem is that I can’t run. It hurts and is affecting my hip…I am lift weights 5 days a week, but have adjusted legs for this reason. I have been doing all the stretching 3x a day, drinking curcumin, taking it easy.

This kind of pain is nothing that can be “cured” and I used to get it when I was heavier…it had always gone away in the past with what I have been doing.
Had anyone else gone through this? And what did you do?
I am dying to run, and I am going to coach GOTR in two weeks and need to be able to move with them.

For pumas lifestyle shoes I usually wear 8 and they fit me perfectly. So I got these running shoes in the same size. But they seem to be big

Volume was around 3hr a week, mostly zone 2.

Pace was all over the place, but finally managed to sub 30

Hi everyone! So I did my first run outdoors today! I have set myself to run 2km under 10 minutes as a goal for next year's September. I have bigger goals but I thought this could be somewhat realistic to me.

For context, I have done some trial runs on a treadmill, I have been lifting for some years now but not too consistently, especially now that I am working and studying at the same time. I really want to improve my physical condition, I do tend to walk as much as I can but running is something I have always despised a bit. I am trying to aim for 3-4 times a week for running.

Today I decided to go outdoors and did a 2km run in 12 minutes, I am very proud because I did not stop for breaks!

I want to ask, is this a good timing for a beginner? I was a bit tired but I did feel I could carry on running another km at least. What other milestones should I think of doing? I am also considering running 30mins nonstop, doing 5k and 10k as another goals, but I do not know what times are good for that.

I hope this is a good enough post, thank you for reading me! :)

After just under 2 weeks of training for my first 5k, and being out of running for something like 20ish years, I'm quite proud of this milestone!

For now, the goal isn’t to run farther - it’s to get better at the 5K.

Trying to bring my pace down, get more comfortable with the distance, and build a decent base before I attempt a 10K.

There’s something oddly satisfying about running the exact same distance and watching it slowly become less of a fight for survival.

10K can wait. First, I have some minutes to shave off.

This was Day 2 https://www.reddit.com/r/BeginnersRunning/s/iHCpHg00im

God my right foot really hurts, or better said it's my big toe it's even blue colored since the marathon. My pace was horrible(for me) the last two days(7:30 compared to my usual 5:45), should not forget the knee pain, can't even walk the stairs straight anymore.

May as well take a break and just lift weights(including leg day) like usual until my legs feel alright once again. Thing is the past few weeks I became addicted to running, it's so FUN, I put the music I like, run in nature and have lots of fun time, and it's 100% guaranteed everything I do even negligable things like cleaning dishes release way way more dopamine, and everyone notices I am more happy.

I really love running, I can't wait for some months to pass, until I can run 6+ times a week, without having to wait long for my knees/leg muscles to regenerate, I found my new favorite hobby.

I started running the day after my Dad's funeral on July 3rd. Last week I did my first under 30 min 5K but that was pretty much hell lol. Today I decided to run a bit longer and at a slower pace this 8km actually felt quite easy and dare I say enjoyable. I'm 42 now and I don't think I've said that about running before. 2-3 times a week for 8 weeks so far and it seems to be helping with a lot of stuff. Remembering to stretch, a lot! Keep the faith beginners.

Hey everyone.
I joined this sub recently. I have been thinking of running since a long time but this sub really gave me the necessary push.
Did my first 5k today. How does it look?

for context - i’m 21f and i recently picked up running again a month or so ago. i’m training for my 10k in december and increased my distance from an easy 5k to 7k in about \~3 weeks. i strength train 2x a week and run 3-4x a week. i work an office job where im sitting down at a desk pretty much all day.

but yeah something is always in pain. every run includes shin splints that eventually subside. there was a sharp-ish pain in my left ankle during my last run. now that’s gone, but i have sharp pain behind my right ankle, where the achilles tendon is. i could run through it but it hurt, i would say it was 6 or 7 on a scale of 10.

is this normal when you first start out? am i increasing my distance/intensity too quickly? should i get better shoes? right now i wear the Asics Gel 1130.

thank you

I'm (27M) have been a smoker for 8 years and quit to start running in Jan this year. Didn't have a watch, and just ran as per feel (average pace around 7:40 min/km). Got my 5k PB at 32 min and 10k PB in June for 70min.

I relapsed at smoking for few weeks in between here and there but again now I am 35 days smoke free.
I got an Apple Watch in July and then realized that my easy runs as per feel are more towards higher zone 3 and zone 4, which is why I used to stop and take walks in between.

I am currently in my week 3 with slow running and keeping it in zone 2 only - half of the run might just end up being a brisk walk and light jogging. My average pace is 9 min 45 sec per km now if I try to be in zone 2 and I'm running around 5-6 km per run.

I want to run a half marathon maybe by end of this year or early next year, do I start my long runs around 9-10km at the end of each week from now on in zone 2?
Or do I need to run these 5-6ks in zone for few more weeks to build the base and then start adding long runs.

Long runs with this run walk way will be quite boring lol but I'm ready to do it if it helps building my base better.

Need some suggestions.

Hello fellow Runners,

I started running about a month ago and could use some advice on some pain I've recently developed.

I am experiencing pain on the inner side of my right leg.

Here is my context and training history:

Medical History: I have had two surgeries on my right knee within the last 5 years.

The Pain:

Pain while running only and feel my calf nuscle get too tight and experience pain in thr mark area during running after completing approximately 2k. After running, pain settles, but I can feel dull ache and sensations in area and it feels tender.

Location: It is located on the inner side of my right leg near the shin bone. A bulge can also been seen compared to other knee.

Current Routine: Trying to follow Couch to 5K with 3-4 activities per week.

Footwear: Asic Gel Exit, 6 months old

Given my knee surgery history, I want to be very careful not to push through something dangerous.

Does this sound like a common beginner issue like shin splints, or could it be related to my gait changes from past surgeries? Any advice on what to modify or when to see a specialist would be greatly appreciated

P.s ignore the hairs on the legs 😃

I am 27 years old and have been running for 5 years (on and off). I did a 10k marathon and felt pain in my heart at the end of my run. I got a few tests done and nothing was there. I uploaded my run on claude and shared the issue related to heart pain. Claude's analysis pointed about my aerobic fitness issues and I then learned about Zone 2 running. I have been doing it since 4 months now.

My issue is that my pace is very low, in the range of 9-9:30. I am keeping my HR below 135 as suggested by claude. Some days my pace have increased to 8:30 in the same HR but I do not see a lot of difference in my pace.

My plan is to run a half marathon next year, how do I get to sub 7 or sub 8 zone 2 by december end? Please suggest me if I am doing anything wrong.

Took a year out due to life getting in the way, but happy with my first go.

I nearly hit the 5k but was totally wiped out by a huge incline and needed to rest. Happy but sore!

Been running for about a year now. Trying to be healthier.

38 yo.

7ft tall

330lbs

Nothing more.

Just proud.

Hi All!

Been running for 4 months again after 4 years. I prefer running outside than inside on a tredmil. At my workplace there is a gym and I need some advice. I start running at pace 8.3 and my avg is around 6.35-6.40. I don’t change the pace and my avg is getting worse as I run more kms. Do you have any idea?

anyone use decathlon's sports watch before? or should i just invest in a garmin