Welcome to Part 2 in my four part series on configuring and using heart rate zones on your GARMIN device!
As I explained in my last post, GARMIN offers three different methods for determining heart rate zones:
- % Maximum Heart Rate (%Max. HR)
- % Heart Rate Reserve (%HRR)
- % Lactate Threshold (%LTHR)
In my last post we covered % Maximum Heart Rate….
Today we will dive into % Heart Rate Reserve. Let’s get started!
What is % Heart Rate Reserve ???
In simple terms, %HRR is like %Max HR but it takes into account the “discrepancy” (my words, not GARMIN’s) that your heart doesn’t beat on a scale of ‘zero to maximum’. Depending on what you’re doing, it will always be somewhere between your resting heart rate and your maximum heart rate. So really, it makes more sense to calculate your zones as a percentage of that range rather than a percentage between zero and max.
Let’s again look at my numbers as an example…
To calculate my Heart Rate Reserve we would subtract my Resting Heart Rate (42) from my Maximum Heart Rate of (183). That gives us a HRR range of 141 bpm.
GARMIN then calculates our training zones as percentages of that range. For example Zone 2 is defined as 60-70% of Heart Rate Reserve. Using the %HRR method gives me a Zone 2 of 127-141 bpm:
- Max HR (183) – Resting HR (42) = HRR range of 141 bpm
- 60% of 141 = 85 bpm
- 70% of 141 = 99 bpm
- Zone 2 lowest heart rate: Resting HR (42) + 60% of HRR range (85) = 127
- Zone 2 highest heart rate: Resting HR (42) + 70% of HRR range (99) = 141
Now, using the same numbers let’s look at how the %Max HR Zone calculation would compare to the %HRR Zone calculation:
As you can see, the %HRR method of calculating zones results in a much higher range for Zone 2. In fact, the %HRR Zone 2 starts where the %Max HR Zone 2 ends!
Conclusions:
In my opinion…
- The % Heart Rate Reserve zone calculation method will likely be more practical for most runners than the % Maximum Heart Rate method.
- In practical terms the % HRR zone configuration, especially Zone 2, will result in a more realistic target that will better align with most runners’ rate of perceived exertion.
- From a theoretical perspective, the concept of calculating zones as a percentage of a runner’s maximum heart rate ignores the fact that a runner’s minimum heart rate is not zero.
If your GARMIN is configured to use the %Max HR method of calculating your zones and you struggle to run slow enough during your Zone 2 workouts you may want to consider using the %HRR method instead.
To see how your GARMIN is currently calculating your zones and maximum heart rate view my Youtube video here.
The usefulness of both methods is dependent on a runner’s maximum heart rate being accurately configured. By default, your GARMIN will be configured to calculate your maximum heart rate algorithmically. My experience is that this calculation usually results in the maximum heart rate being configured lower than a runner’s actual maximum. To check this you can browse your GARMIN statistics from the past several months or so to see what’s the highest heart rate you’ve recorded. If it is significantly higher than your GARMIN’s current setting I would suggest configuring this number manually regardless of which zone calculation method you are using.
Stay tuned for my next posts where we will take a similar look at the “% Lactate Threshold” method of determining heart rate zones and then conclude with tips on how to determine which approach is best for you.
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