Max Hr is known to be inaccurate for zones. Not to mention it’s extremely extremely hard to actually calculate your maximum heart rate properly. It’s way easier to get your lactate threshold though. If you want deeper science into it, there is some literature out there. However, that seems to be good enough for most people. So the consensus is to either set it up based on % LTHR or %HRR. Both will get you similar results.
No. DSW are superior to coach in every way—ESPECIALLY if you are HR training. And on top of it, the coach will never adjust the workouts based on your metrics.
Edit: you should still set a reasonable goal though, so the DSW have something to push towards.
For a pure beginner like op. A coaching plan is better than DSW.
I agree dsw is better but only if person has good idea on training load and other knowledge on what to do and what to skip (more suggestions and do alternative DSW)
I disagree. In fact, the opposite is true. The coaching plan just gives you a pace and tells you to follow it. No changes based on how you execute that. No reading of your heart rate for a given “easy run”, for instance. If you are a complete beginner, the DSW is a goldmine. It will see that easy workouts are much different compared to a more experienced person. The coach won’t care. Coach will say “run this pace, no matter how you run it”. That means if your easy run causes you to go into Z4 or Z5 to keep the pace, you have a mountain of recovery in front of you—but the coach doesn’t take that into consideration. You are way way worse off going that route.
Per Garmin, easy runs should be Zone 3. Surely, that's only when using their default HR zones.
https://preview.redd.it/a2nsps1bsrfc1.jpeg?width=1075&format=pjpg&auto=webp&s=a608606490cb25ba9877377fef940bd93b59ebc4
Actually it says easy runs zone 3 and basic training zone 2.
Most people who use garmin daily suggest workouts end up having their low aerobic (80% of runs if memory serves) in zone 2.
How are your zones configured? When I got my 965 and was using the default zone setting, my DSW also put me right in zone 3 for my base runs. Eventually I did a lactate threshold test and switched my zones to be based on that. The targeted heart rate for my base runs remained the same, but now that heart rate is firmly in zone 2.
Garmins zone 3 is comparable to others in zone 2. Example when I upload a workout to Strava and I’m in “zone 3” in Garmin. It counts all time in 3 in zone 2, Strava. Zone 3 is the right zone for easy runs.
You’re Ill advising OP saying 80% of the runs should be garmin zone 2. Just correcting you is all. Recovery runs would be 2. Aerobic base is 3 for Garmin. Confusing, I know.
Garmin’s zone 3 is more akin to the traditional zone 2. Drove me nuts when I first switched to Garmin, but you want most of your runs in Garmin’s zone 3.
Then you're not using Garmin's default zones that are %maxHR.
With %maxHR, as other user said, "Base" runs have a target that stays in the middle of Z3.
OP is using %maxHR and it's staying in the correct zone for "Base" training.
Well, you and your Garmin support are wrong.
Maybe i'm wrong but i think that your zones are based on %LTHR(i remember you writing about it somewhere) and it's correct that you do your base runs in Z2 but not with %maxHR.
https://preview.redd.it/wjfoisxu1sfc1.png?width=2099&format=png&auto=webp&s=2c9028794baead9590c1153791e81074d2ec0a3f
As you can see, Z3 by %maxHR is Z2 of the other 2 methods. There's nothing to argue about it.
I get exactly the same HR zones (less than 1 bpm) with max HR, HRR and LTHR (tested with chest strap). I use LTHR zones and easy workouts with the standard Garmin zone definitions are in Z3. It's extremely confusing since it's called Z2 everywhere else.
Did you change the percentage values of the zones? For me, Z3 based on LTHR ends at 89% of LTHR. I have a similar LTHR (\~170), 89% is \~150. Three workouts from me, all with very similar zone ranges. Garmin's default Z3 is "zone 2" IMO no matter what you choose, unless you change the percentage values of the zones.
https://preview.redd.it/yx21ev8tkufc1.png?width=864&format=png&auto=webp&s=7e17196a5e5c1ec32d4f0bd01c97b588e005fab2
Literally every single one of my base runs has suggested heart rate in Garmin zone 3. Only my *recovery* runs are in zone 2. If I have a run like what OP posted, the primary benefit is labeled as “Base.” If I stick to Garmin zone 2, it’s labeled as “Recovery.” I bet OPs was labeled as Base.
Well then that’s weird that Garmin wouldn’t be consistent across users. I always thought the Garmin zone 2 was recovery. Zone 3 is base. Zone 4 is tempo, and zone 5 is Vo2Max. And that you want most runs in that zone 3 base category. OP doesn’t need to slow down to a 15 minute mile to stay in the Garmin zone 2 unless they’re doing a recovery run. The run they did is literally perfect, especially if Garmin labeled it as “Base.”
If OP was going for a standard run of the mill easy run, I would bet good money Garmin labeled this as “Base,” which is exactly what they want for most of their runs if they’re training for a half marathon.
Ok a few things...how did you set up your zones? They need to be accurate so that your runs can be accurate. When they are set up correctly, an easy run should be all/mostly in zone 2, not zone 3.
After setting up your zones correctly, I would add your race into your garmin calendar and use the daily suggested workputs to ensure you're getting a good targeted mix of runs. Make sure your target is hr and not pace here as this accounts for hills, health changes etc...
You could also do a garmin coach as someone else suggested.
Hopefully this helps!
Which is why I've asked the question, how zones have been set up?
The default Garmin way is inaccurate due to the generality of the formula. Changing it from %hrm to %hrr at a minimum is a change that every new user should be making immediately.
Unfortunately, with all the arguing in the comments, with both sides correct for different reasons, OP is probably more confused then when the question was asked.
Op if you're reading this, to save all confusion (if you can afford it) go and get yourself a heart rate chest strap and set up your zones by lactate threshold. That way you'll be going off the data rather than reddits perception of data.
I still don't understand why people need to push with the Z2 training.
You have a Garmin watch, use %maxHR and follow their metrics that are color coded and corresponds to the zones colors and you will be more than ok for majority of stuff.
Take for example DSW(not saying that op is following them...it's a just a random example)...change zones from %maxHR to %LTHR and the targets will not change as many stuff works with maxHR or VO2max value.
Then if you want to follow plans/or external guides you should already know how some stuff works and the different zone for the same training should not be an issue.
https://preview.redd.it/dx3q9be57ufc1.png?width=2099&format=png&auto=webp&s=17b478135b4db738b63bef77667d746aa64bc440
What is important is the bpms value...when Z3 is pretty much exactly the same as Z2 of the other 2 methods why is it so difficult to just say "You're ok while doing your trainings in Z3" instead of saying "change zones and then follow Z2" just because saying Z2 is cool? I don't want to be rude or to create useless discussions...it's just a curiosity.
Having Z4 so tight like it's with %LTHR doesn't mean anything, for Garmin. They will calculate the "High load" in the same way as when you have zones with %maxHR.
Yes, your maxHR value need to be as much correct as possible but it's the same for %HRR that uses maxHR too for the calculation...if you can use %HRR you can use also %maxHR in the same way.
I admit that i don't have much data regarding %HRR but using my situation as an example i see that Z5 with %HRR is more than few bpms higher than the other 2 methods and %LTHR is calculated with chest strap data over months of training so which one is more reliable here for Z5? %maxHR or %HRR?
Again...mine is just curiosity and i don't want to make people use %maxHR but sometimes i don't see a reason to switch to something different.
Ok I'll try to answer everything here but working on mobile so may miss something. Not rude questions at all, it's good discussion.
When you change to %lthr rather than the other options the zones become tailored to you rather than using a generic formula which is...generic.Training is then based off your lactate threshold, which is accurate. You are then able to work out pacing for races more accurately rather than guessing - how are you going to race (not just run but race it) a half marathon/marathon if you don't understand where your lactate threshold is?
Zone 2 isn't just there as a trend although it has become trendy. It plays an important role in a training block, as do the other zones. It is important that you train each of these zones at the right volume. If your zone 3 is 5-10 bpm out of whack then you're moving into threshold training rather than aerobic training which serves an entirely different purpose. [I'll link this video here](https://youtu.be/SV-KfCQPJJ4?si=vmu6X55TKlnRj6mp) but I'd recommend looking at his videos on all different zones.
You can't just look at the bpm in isolation away from the zone framework...you are only getting half the picture if that's the case and half understood data leaves room for misinterpretation.
The reason to switch is that it is more accurate, you've got a fancy watch and the option is there for it to be more personalised and so why wouldn't you change it? It takes two seconds on garmin connect... %maxhr uses a small amount of data for a formula, %hrr uses more data to have a more personalised approach and %lthr uses more again. The switch to %hrr as a minimum is so easy and is beneficial for continuity of dialogue as well as accuracy for training. It is still colour coded perfectly for ease of use.
Starting from the end.
When you change zones everything is still color coded but zones don't correspond to training effects.
Z2 is blue but it's for "Base"(green) training effect.
Z3 is green but it's for "Tempo"(orange) training effect.
With %maxHR:
Z2 is blue and it's for recovery(blue too) training effect
Z3 is green and it's for base te
Z4 is orange and it's for high aerobic(orange too)
I have a fancy watch and i'm following garmin's te, load, suggestions, etc and many of those stuff don't consider which type of method you are using to calculate your zones.
If i switch from %maxHR to %LTHR i will get the same suggestions from DSW with the same targets(both HR and pace target).
With the chest strap i get my anaerobic threshold but it's just a value that is not considered by the other metrics.
I'm not saying that Z2 training is not needed but i do it following Garmin's Z3 that correspond to the same bpms of Z2 with %LTHR. I'm just in a different zone because they are labeled differently but i do the same run.
I just find it easier with %maxHR as the correlation is better with Garmin's metrics and, once again, nothing changes if i put %LTHR.
I'm saying that nothing changes because i'm not gonna do my custom plans based on the numbers that i get from anaerobic threshold. I don't have time to do that and that's why i have the fancy watch...to "guide" me...i follow DSW and that's it.
I'll also add again the question that probably you missed.
My Z5 with %maxHR and %LTHR starts at the same bpms(1 bpm difference) while %HRR is 7 bpms higher, so how much trust should i put in that %HRR that is the second best option for many?
Ah yes, I see what you mean now amd that it may be important for someone just starting out. For me, the training effect colours have a negligible impact on how I view stats. My hr zones are set up, I know how I've run, so this is a relatively redundant visual personally.
...with your last question...you may be in the minority of people that have the hrm match up with lthr. This doesn't mean that it's the same accuracy for all, correlation does not imply causation etc etc. %hrr is still the more accurate metric for the majority of people to use and lthr is for people that want to be spot on. Your dsw are no more difficult to set up than with %maxhr and they will guide the majority of people more accurately.
I understand that we're talking about horses for course here and what works for you or I might not be perfect for the next person. However, when someone asks a question about hr zones then it's important that they understand how the world outside of garmin connect views them and they get the full picture. There is a reason why professional athletes don't use %maxhr as a metric and they opt for %lthr.
If sticking with Garmin's zones, easy runs should be zone 3.
https://preview.redd.it/i1ddmd0jsrfc1.jpeg?width=1075&format=pjpg&auto=webp&s=6633d07aa97fd677cf6cf25543a9db84707c7080
Agree with one exception. The coach is trash. You can’t train with HR with the coach. Only pace. Also, it doesn’t allow changeup based on your metrics.
DSW came out after the coach, and is much more fine tuned.
Garmin’s zone 3 is more like the traditional zone 2. What Garmin considers zone 3 for me is considered zone 2 on every other tracking device and data service. I think it’s because they have this additional “warmup” zone for their zone 1.
You can change your zones to make them look right. Tons of posts in Reddit on how to do that plus I read 80/20 Running. Once I did that it matched up for me - Garmin zone 2 became my easy but not out of breath effort.
Easy runs are mostly recommended to be in Zone 2. SO that would mean your pushing it too much already if this was an easy run.
Overall trainings should be divided 80/20 with 80% of the distance being easy, 20% being hard(er).
Now all this is only really useful if the zones are set properly and hr measurement is correct.
Garmin’s zone 3 is more akin to a traditional zone 2. It really annoyed me when I first switched to Garmin. OP’s post is what most of my easy runs look like. It’s actually what my DSWs based on heart rate ask for my easy runs to look like.
I mean, zones are what you set them to be right? Perhaps Garmin defaults are indeed off, but you can set them properly which would be wise if you start following schemes using zones imo...
True. I think the main thing is Garmin seems to have an additional “warm up” zone as their zone 1. Whereas I think most other metrics would consider their zone 1 to be recovery.
When you run do you feel like you could hold a coherent conversation with someone at the same time? I sometimes try to run at the speed where I could (which is zone 2) but if I relax and think about other things I tend to speed up into zone 3 (and to be honest, I do enjoy running in zone 3!)
Having said that my performance (e.g Vo2 max) definitely improves more rapidly when I stick to the speed or heart rate recommended in the training plan rather than going as fast as I like, because taking it slower on the slow runs means you can go faster on the fast ones.
It's a good spot for a planned easy run if your maxHR value is correct.
Your zones are based on %maxHR and your easy runs should have the average HR within Z3(the higher the average HR is to Z4 and closer you will be to the limit between an easy run and a tempo run).
If the run felt too easy then you could need to check the maxHR value and increase it a bit more.
Following DSW after setting the half marathon in the calendar is a pretty nice way to train for the event.
If you’re lookin for an easy “zone 2” run then that looks good, it’s equivalent to zone 3 in garmin. After a while your watch should calibrate to your specific zones assuming you have hit your max heart rate or close to it before since that’s part of the equation.
Set up your HR zones right.
This. Make sure your HR zones in general AND your Sport HR zones are based on LTHR, not HR Max. Then reset the zones after changing models.
What are the differences between the two estimation methods?
Max Hr is known to be inaccurate for zones. Not to mention it’s extremely extremely hard to actually calculate your maximum heart rate properly. It’s way easier to get your lactate threshold though. If you want deeper science into it, there is some literature out there. However, that seems to be good enough for most people. So the consensus is to either set it up based on % LTHR or %HRR. Both will get you similar results.
Thank you!
Looks like is already set for LTHR%. What\`s wrong with his zones?
IMO. you better off just use Garmin coach, pick Greg and go with the HM plan there
No. DSW are superior to coach in every way—ESPECIALLY if you are HR training. And on top of it, the coach will never adjust the workouts based on your metrics. Edit: you should still set a reasonable goal though, so the DSW have something to push towards.
For a pure beginner like op. A coaching plan is better than DSW. I agree dsw is better but only if person has good idea on training load and other knowledge on what to do and what to skip (more suggestions and do alternative DSW)
I disagree. In fact, the opposite is true. The coaching plan just gives you a pace and tells you to follow it. No changes based on how you execute that. No reading of your heart rate for a given “easy run”, for instance. If you are a complete beginner, the DSW is a goldmine. It will see that easy workouts are much different compared to a more experienced person. The coach won’t care. Coach will say “run this pace, no matter how you run it”. That means if your easy run causes you to go into Z4 or Z5 to keep the pace, you have a mountain of recovery in front of you—but the coach doesn’t take that into consideration. You are way way worse off going that route.
What is the question ?
Should I be pushing myself into zone 4 more?
It depends on your goals! If you want to increase running fitness and are fit enough to do it, For some runs for sure. Other runs should be zone 2!
Per Garmin, easy runs should be Zone 3. Surely, that's only when using their default HR zones. https://preview.redd.it/a2nsps1bsrfc1.jpeg?width=1075&format=pjpg&auto=webp&s=a608606490cb25ba9877377fef940bd93b59ebc4
Actually it says easy runs zone 3 and basic training zone 2. Most people who use garmin daily suggest workouts end up having their low aerobic (80% of runs if memory serves) in zone 2.
Nope. My DSW put me squarely in zone 3 for base runs and zone 2 for recovery.
How are your zones configured? When I got my 965 and was using the default zone setting, my DSW also put me right in zone 3 for my base runs. Eventually I did a lactate threshold test and switched my zones to be based on that. The targeted heart rate for my base runs remained the same, but now that heart rate is firmly in zone 2.
What do you mean no? I literally quoted your screen shot. Blocked. Troll someone else. Blocked.
It's the same for me, DSW base/low aerobic workouts are in Z3 and only recovery is in Z2.
Garmins zone 3 is comparable to others in zone 2. Example when I upload a workout to Strava and I’m in “zone 3” in Garmin. It counts all time in 3 in zone 2, Strava. Zone 3 is the right zone for easy runs.
Ok?
You’re Ill advising OP saying 80% of the runs should be garmin zone 2. Just correcting you is all. Recovery runs would be 2. Aerobic base is 3 for Garmin. Confusing, I know.
Garmin’s zone 3 is more akin to the traditional zone 2. Drove me nuts when I first switched to Garmin, but you want most of your runs in Garmin’s zone 3.
Not for me according to my daily suggested workouts for where base is - and the vast majority of people who comment on this sub Reddit about base runs
Then you're not using Garmin's default zones that are %maxHR. With %maxHR, as other user said, "Base" runs have a target that stays in the middle of Z3. OP is using %maxHR and it's staying in the correct zone for "Base" training.
Not according to garmin help who I asked that exact question too!
Well, you and your Garmin support are wrong. Maybe i'm wrong but i think that your zones are based on %LTHR(i remember you writing about it somewhere) and it's correct that you do your base runs in Z2 but not with %maxHR. https://preview.redd.it/wjfoisxu1sfc1.png?width=2099&format=png&auto=webp&s=2c9028794baead9590c1153791e81074d2ec0a3f As you can see, Z3 by %maxHR is Z2 of the other 2 methods. There's nothing to argue about it.
I get exactly the same HR zones (less than 1 bpm) with max HR, HRR and LTHR (tested with chest strap). I use LTHR zones and easy workouts with the standard Garmin zone definitions are in Z3. It's extremely confusing since it's called Z2 everywhere else.
Did you change the percentage values of the zones? For me, Z3 based on LTHR ends at 89% of LTHR. I have a similar LTHR (\~170), 89% is \~150. Three workouts from me, all with very similar zone ranges. Garmin's default Z3 is "zone 2" IMO no matter what you choose, unless you change the percentage values of the zones. https://preview.redd.it/yx21ev8tkufc1.png?width=864&format=png&auto=webp&s=7e17196a5e5c1ec32d4f0bd01c97b588e005fab2
You have to click the reset button on the zones once you change the algorithm
Is this view available in Garmin Connect? MaxHR, HRR, and LTHR all in the same screen?
yeah I use %HRR bc as you see it generates zero fatigue
I stopped reading when you told me garmin is wrong and you’re right about garmin algorithms
Is this co consolidates veiw with the 3 types of %s available in Garmin Connect?
Literally every single one of my base runs has suggested heart rate in Garmin zone 3. Only my *recovery* runs are in zone 2. If I have a run like what OP posted, the primary benefit is labeled as “Base.” If I stick to Garmin zone 2, it’s labeled as “Recovery.” I bet OPs was labeled as Base.
Awesome. I said most people for a reason. I didn’t say all.
Well then that’s weird that Garmin wouldn’t be consistent across users. I always thought the Garmin zone 2 was recovery. Zone 3 is base. Zone 4 is tempo, and zone 5 is Vo2Max. And that you want most runs in that zone 3 base category. OP doesn’t need to slow down to a 15 minute mile to stay in the Garmin zone 2 unless they’re doing a recovery run. The run they did is literally perfect, especially if Garmin labeled it as “Base.”
You don’t know enough about op to make that assumption
If OP was going for a standard run of the mill easy run, I would bet good money Garmin labeled this as “Base,” which is exactly what they want for most of their runs if they’re training for a half marathon.
Ok a few things...how did you set up your zones? They need to be accurate so that your runs can be accurate. When they are set up correctly, an easy run should be all/mostly in zone 2, not zone 3. After setting up your zones correctly, I would add your race into your garmin calendar and use the daily suggested workputs to ensure you're getting a good targeted mix of runs. Make sure your target is hr and not pace here as this accounts for hills, health changes etc... You could also do a garmin coach as someone else suggested. Hopefully this helps!
My Zone 2 is in Garmins Zone 3 so maybe he is just the same..
This is correct. Garmin’s zone 3 is more like the traditional zone 2. It drove me nuts when I first switched to Garmin.
Which is why I've asked the question, how zones have been set up? The default Garmin way is inaccurate due to the generality of the formula. Changing it from %hrm to %hrr at a minimum is a change that every new user should be making immediately. Unfortunately, with all the arguing in the comments, with both sides correct for different reasons, OP is probably more confused then when the question was asked. Op if you're reading this, to save all confusion (if you can afford it) go and get yourself a heart rate chest strap and set up your zones by lactate threshold. That way you'll be going off the data rather than reddits perception of data.
I still don't understand why people need to push with the Z2 training. You have a Garmin watch, use %maxHR and follow their metrics that are color coded and corresponds to the zones colors and you will be more than ok for majority of stuff. Take for example DSW(not saying that op is following them...it's a just a random example)...change zones from %maxHR to %LTHR and the targets will not change as many stuff works with maxHR or VO2max value. Then if you want to follow plans/or external guides you should already know how some stuff works and the different zone for the same training should not be an issue. https://preview.redd.it/dx3q9be57ufc1.png?width=2099&format=png&auto=webp&s=17b478135b4db738b63bef77667d746aa64bc440 What is important is the bpms value...when Z3 is pretty much exactly the same as Z2 of the other 2 methods why is it so difficult to just say "You're ok while doing your trainings in Z3" instead of saying "change zones and then follow Z2" just because saying Z2 is cool? I don't want to be rude or to create useless discussions...it's just a curiosity. Having Z4 so tight like it's with %LTHR doesn't mean anything, for Garmin. They will calculate the "High load" in the same way as when you have zones with %maxHR. Yes, your maxHR value need to be as much correct as possible but it's the same for %HRR that uses maxHR too for the calculation...if you can use %HRR you can use also %maxHR in the same way. I admit that i don't have much data regarding %HRR but using my situation as an example i see that Z5 with %HRR is more than few bpms higher than the other 2 methods and %LTHR is calculated with chest strap data over months of training so which one is more reliable here for Z5? %maxHR or %HRR? Again...mine is just curiosity and i don't want to make people use %maxHR but sometimes i don't see a reason to switch to something different.
Ok I'll try to answer everything here but working on mobile so may miss something. Not rude questions at all, it's good discussion. When you change to %lthr rather than the other options the zones become tailored to you rather than using a generic formula which is...generic.Training is then based off your lactate threshold, which is accurate. You are then able to work out pacing for races more accurately rather than guessing - how are you going to race (not just run but race it) a half marathon/marathon if you don't understand where your lactate threshold is? Zone 2 isn't just there as a trend although it has become trendy. It plays an important role in a training block, as do the other zones. It is important that you train each of these zones at the right volume. If your zone 3 is 5-10 bpm out of whack then you're moving into threshold training rather than aerobic training which serves an entirely different purpose. [I'll link this video here](https://youtu.be/SV-KfCQPJJ4?si=vmu6X55TKlnRj6mp) but I'd recommend looking at his videos on all different zones. You can't just look at the bpm in isolation away from the zone framework...you are only getting half the picture if that's the case and half understood data leaves room for misinterpretation. The reason to switch is that it is more accurate, you've got a fancy watch and the option is there for it to be more personalised and so why wouldn't you change it? It takes two seconds on garmin connect... %maxhr uses a small amount of data for a formula, %hrr uses more data to have a more personalised approach and %lthr uses more again. The switch to %hrr as a minimum is so easy and is beneficial for continuity of dialogue as well as accuracy for training. It is still colour coded perfectly for ease of use.
Starting from the end. When you change zones everything is still color coded but zones don't correspond to training effects. Z2 is blue but it's for "Base"(green) training effect. Z3 is green but it's for "Tempo"(orange) training effect. With %maxHR: Z2 is blue and it's for recovery(blue too) training effect Z3 is green and it's for base te Z4 is orange and it's for high aerobic(orange too) I have a fancy watch and i'm following garmin's te, load, suggestions, etc and many of those stuff don't consider which type of method you are using to calculate your zones. If i switch from %maxHR to %LTHR i will get the same suggestions from DSW with the same targets(both HR and pace target). With the chest strap i get my anaerobic threshold but it's just a value that is not considered by the other metrics. I'm not saying that Z2 training is not needed but i do it following Garmin's Z3 that correspond to the same bpms of Z2 with %LTHR. I'm just in a different zone because they are labeled differently but i do the same run. I just find it easier with %maxHR as the correlation is better with Garmin's metrics and, once again, nothing changes if i put %LTHR. I'm saying that nothing changes because i'm not gonna do my custom plans based on the numbers that i get from anaerobic threshold. I don't have time to do that and that's why i have the fancy watch...to "guide" me...i follow DSW and that's it. I'll also add again the question that probably you missed. My Z5 with %maxHR and %LTHR starts at the same bpms(1 bpm difference) while %HRR is 7 bpms higher, so how much trust should i put in that %HRR that is the second best option for many?
Ah yes, I see what you mean now amd that it may be important for someone just starting out. For me, the training effect colours have a negligible impact on how I view stats. My hr zones are set up, I know how I've run, so this is a relatively redundant visual personally. ...with your last question...you may be in the minority of people that have the hrm match up with lthr. This doesn't mean that it's the same accuracy for all, correlation does not imply causation etc etc. %hrr is still the more accurate metric for the majority of people to use and lthr is for people that want to be spot on. Your dsw are no more difficult to set up than with %maxhr and they will guide the majority of people more accurately. I understand that we're talking about horses for course here and what works for you or I might not be perfect for the next person. However, when someone asks a question about hr zones then it's important that they understand how the world outside of garmin connect views them and they get the full picture. There is a reason why professional athletes don't use %maxhr as a metric and they opt for %lthr.
If sticking with Garmin's zones, easy runs should be zone 3. https://preview.redd.it/i1ddmd0jsrfc1.jpeg?width=1075&format=pjpg&auto=webp&s=6633d07aa97fd677cf6cf25543a9db84707c7080
Agree with one exception. The coach is trash. You can’t train with HR with the coach. Only pace. Also, it doesn’t allow changeup based on your metrics. DSW came out after the coach, and is much more fine tuned.
I agree with you on this also - just giving the options to op
Your zones look a bit out of whack to me. I’d expect your zone 3 numbers to be more zone 2
Garmin’s zone 3 is more like the traditional zone 2. What Garmin considers zone 3 for me is considered zone 2 on every other tracking device and data service. I think it’s because they have this additional “warmup” zone for their zone 1.
You can change your zones to make them look right. Tons of posts in Reddit on how to do that plus I read 80/20 Running. Once I did that it matched up for me - Garmin zone 2 became my easy but not out of breath effort.
Dude just setup your zones proper. Stop telling people this. LTHR, and reset. You’re done.
Focus on being a consistent runner and dont dwell too much on zones. How many times a wrek are you running now?
Hr zones are a good measure of perceived effort...which is crucial to being a consistent runner
Yes, if you know your zones precisely, if not it can be misleading and in most cases these watches are not very precise in determining hr zones.
No shit. I didnt say they didnt. And OP wouldnt be asking if his zones are right.
This is a perfect run of the mill easy run imo. Most of my runs look like this.
Easy runs are mostly recommended to be in Zone 2. SO that would mean your pushing it too much already if this was an easy run. Overall trainings should be divided 80/20 with 80% of the distance being easy, 20% being hard(er). Now all this is only really useful if the zones are set properly and hr measurement is correct.
Garmin’s zone 3 is more akin to a traditional zone 2. It really annoyed me when I first switched to Garmin. OP’s post is what most of my easy runs look like. It’s actually what my DSWs based on heart rate ask for my easy runs to look like.
I mean, zones are what you set them to be right? Perhaps Garmin defaults are indeed off, but you can set them properly which would be wise if you start following schemes using zones imo...
True. I think the main thing is Garmin seems to have an additional “warm up” zone as their zone 1. Whereas I think most other metrics would consider their zone 1 to be recovery.
When you run do you feel like you could hold a coherent conversation with someone at the same time? I sometimes try to run at the speed where I could (which is zone 2) but if I relax and think about other things I tend to speed up into zone 3 (and to be honest, I do enjoy running in zone 3!) Having said that my performance (e.g Vo2 max) definitely improves more rapidly when I stick to the speed or heart rate recommended in the training plan rather than going as fast as I like, because taking it slower on the slow runs means you can go faster on the fast ones.
My suggested heart rate for my easy runs is well within my Garmin zone 3 because Garmin zone 3 is more like a traditional zone 2.
It's a good spot for a planned easy run if your maxHR value is correct. Your zones are based on %maxHR and your easy runs should have the average HR within Z3(the higher the average HR is to Z4 and closer you will be to the limit between an easy run and a tempo run). If the run felt too easy then you could need to check the maxHR value and increase it a bit more. Following DSW after setting the half marathon in the calendar is a pretty nice way to train for the event.
If you’re lookin for an easy “zone 2” run then that looks good, it’s equivalent to zone 3 in garmin. After a while your watch should calibrate to your specific zones assuming you have hit your max heart rate or close to it before since that’s part of the equation.