The Extramilest Podcast14 Nov 2025

#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/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

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.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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