Welcome to the final post in my four part series on configuring and using heart rate zones with your GARMIN device!
In my previous three posts I talked about the three different methods that GARMIN offers for configuring heart rate zones:
Now that we’ve done an in depth review of how these Zone configurations work, we’re finally ready to talk about which one you should use and how to set it up.
Which GARMIN Heart Rate Zones configuration method should you use?
The answer:
Choose the Zone configuration method with the Zone 2 range that works best for you!
The reason:
As I mentioned in my first post in this series, one of the most common frustrations for runners is being able to run slow enough to keep their heart rates in Zone 2. And the reason this causes so much frustration is that most training plans call for about 80% of the running to be done in Zone 2.
Therefore properly configuring Zone 2 is critical to an effective training program (and a runner’s sanity!).
And, as you will have seen from my previous posts, the three different methods that GARMIN has for determining HR zones can result in significant differences in the Zone 2 range calculation:
GARMIN Heart Rate Zones Configuration: Step by Step
While it would be great if we could rely on GARMIN’s technology to figure this out for us, we unfortunately have to do our own real world testing and some math to answer this question.
Here are the steps you’ll need to follow to determine which Zone configuration method you should use:
- Find your maximum heart rate, Lactate Threshold and Resting Heart Rate (more on this below)
- Use these numbers to create your own version of the zone configuration chart pictured above (this is the math part)
- Do your own testing to determine your real world Zone 2 heart rate (more on this below)
- Take the Zone 2 heart rate you found in step 3 and compare it to the chart you created in step 2. The Zone configuration method that has a Zone 2 range closest to the one you observed in your testing will likely be the best choice for you.
Below are the specific steps you can take to find your Heart Rate, Lactate Threshold, Resting Heart Rate, Zone 2 range and configure your HR Zones…
How to find your Maximum Heart Rate:
In part one of this series (available here) I stated my opinion that GARMIN’s algorithm tends to underestimate maximum heart rate. There are two ways to find this number on your own:
Option 1:
Use the Maximum Heart Rate Report in the GARMIN Connect website (not the mobile app) to look for the highest heart rate you’ve recorded in the the past year or so:
Here you can see that in October my heart rate reached a high of 183 bpm. This will be the number I use in the calculation of my %Max HR and %HRR zones.
Option 2:
If you (and your doctor) are confident in your ability to push yourself to your maximum effort, do a hard run and gradually increase the pace to the point that you hit your limit. I find it “easiest” to do this on an uphill. The highest heart rate you achieve during this effort will likely be close to your Maximum HR.
Note: you’ll get the most accurate results if you are well rested, as you would be for a race, when you do this test.
Personally, this is how I achieved the maximum of 183 bpm pictured above.
How to find your Lactate Threshold:
Use the Lactate Threshold Report in the GARMIN Connect website under Reports → Running →Lactate Threshold:
How to find your Resting Heart Rate:
Use the Resting Heart Rate Report in the GARMIN Connect website under Reports → Health & Fitness → Resting Heart Rate.
I would suggest using the 4 Week or 1 Year average :
How to determine your Zone 2 heart rate:
As we know, many runners find it extremely frustrating, or impossible, to run slow enough to keep their heart rates in GARMIN’s default Zone 2. Personally, doing so requires me to improvise an awkward shuffle that is somewhere between walking and jogging but not actually either…
The best way to find your Zone 2 is to jog a moderate, flat, distance at the most casual pace you can while still maintaining the basic mechanics of jogging (not shuffling). You should still be able to hold a conversation at this pace. Do this more than once. The combined average heart rate from these “runs” will be the middle of your Zone two. For example, if the average heart rate of these runs (you’ll want to calculate the average of the averages from each run) is 135 bpm, then your Zone 2 would be roughly 130 to 140 bpm.
How to choose your GARMIN Heart Rate Zones Configuration:
You now have all the information you need to determine which Zone Calculation Method is best for you!
Here’s an example:
If we were to take the hypothetical Zone 2 average heart rate of 135 bpm and match that to the Zone 2 ranges in the configuration chart example above we could reasonably determine that the %HRR method would be the best choice for this particular runner:
Summary:
Zone configuration is not a one-size-fits-all solution. Every runner is different which is why GARMIN offers three different Zone configuration methods. The specifics of how each method calculates the Zones is less important than finding the method that most closely matches your unique physiology.
As Zone 2 is arguably the most important zone, my recommendation is:
- Do your own testing and research to determine your Zone 2 and Max HR
- Choose the zone configuration method with the Zone 2 range that most closely matches what you observed in your testing
- Accept the zone 3, 4, and 5 calculations from the method you identified in step two.
Tips:
If you find your Maximum Heart Rate to be significantly higher than what GARMIN has calculated you will want to turn off Auto Detection of your Maximum Heart Rate and set that manually.
Be aware that there are multiple Zone configurations on most GARMIN devices now: The general, non-sport specific Zone configuration and the sport specific Zone configuration settings. Be sure you are configuring your zones for Running specifically.
I cover how to check both of these settings in the following video:
What if you hate math?
If you have completed all the steps outlined above feel free to reply to this email with your:
- Maximum Heart Rate
- Resting Heart Rate
- Lactate Threshold
I will then be happy to enter your numbers into my handy zone configuration tool and send you back a screenshot of the lovely multi-colored chart pictured above populated with all of your HR Zone calculations.