#112: How to Find Your Ideal Heart Rate Zones (Step-by-Step Guide)

Very excited to announce that my new book Running Breakthroughs is available now as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com ! Getting your heart rate zones wrong can stall progress or worse, lead to burnout and injury. In this video, I walk you step-by-step through 6 ways to set your HR zones correctly, who it's for, pros and cons and troubleshooting tips.

We compare each calculation from MAF Method, Zone 2, Karvonen and more. This is a deep dive that hopefully answers many questions about how to find your ideal training zone on the day to day basis.

Watch this full video on YouTube: https://youtu.be/1AxKtpNXl8E

CHAPTERS:

• 0:00 – Get Your Heart-Rate Zones Right: Methods That Actually Work
• 0:27 – I wrote a book, it's available now!
• 1:41 – Method 1: The Talk Test
• 3:26 – Talk Test: Troubleshooting
• 4:11 – Talk test: Advantages and limitations
• 4:56 – Method 2: Nasal Breathing
• 5:29 – Andrew Huberman on Nasal Breathing
• 7:36 – Nasal Breathing: Advantages and Limitations
• 8:11 – Method 3: The MAF Method (180 Formula)
• 11:00 – MAF Method: Troubleshooting
• 11:48 – MAF Method: Advantages and limitations
• 12:40 – Method 4: Zone Training by % of Max HR
• 14:45 – % Max HR method: who this method works best for
• 15:41 – % Max HR method: Advantages and limitations
• 16:16 – Method 5: Karvonen Formula (Heart Rate Reserve Method)
• 17:04 – HR calculator on extramilest.com
• 20:04 – Method 6: Laboratory Testing
• 22:17 – Lab Testing: Advantages and limitations
• 24:08 – Lab Testing: James' ultra training
• 25:58 – About my new book Running Breakthroughs
• 27:16 – Closing thoughts

LINKS & TOOLS MENTIONED

► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com

► Buy my book on Amazon - https://geni.us/running-breakthroughs

► Buy my book Barnes and Nobles - https://geni.us/runningbreakthroughs

► Heart Rate Calculator: https://extramilest.com/hr-calculator

► PB Program: https://pbprogram.com

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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