Tracking the heart rate zone with a smart watch is a way to track the difficulty of training or running. According to the training intensity associated with the maximum heart rate, running is divided into five categories.
For the sake of simplicity, the outdoor watch training is based on three variables: frequency, duration and intensity of exercise.
Therefore, a good running plan will include different training intervals so that you have time to recover: some training is shorter, some are longer, some are tough, and some are lighter. It is this diversity that makes good operational plans better.
The frequency is easy to understand: it is the number of movements per time period, such as weekly.
The duration is also very simple: it is the time of your workout, usually in minutes.
However, defining exercise intensity is a bit complicated - this is the source of the heart rate zone. Your heart rate is one of the best indicators of physical exercise during exercise.
Unlike a purely subjective assessment of exercise intensity, your heart rate is a traceable number, just like frequency and duration. Your heart rate is one of the best indicators of physical exercise during exercise.
What is the heart rate zone?
We all have a personal resting heart rate, "minimum heart rate" and maximum heart rate. Between these values are different heart rate zones that correspond to training intensity and training benefits.
There are several ways to specify your heart rate zone. An easy way to do this is to define them as a percentage of the maximum heart rate, which is what we will focus on in this introduction.
The heart rate zone is closely related to your aerobic and anaerobic thresholds. The heart rate zone can be defined as a percentage of the maximum heart rate.
Five heart rate zones
There are five different areas, 1-5, and your training program can include training for all five areas. Here are the meanings of each area in terms of your heart rate and the benefits of training in that heart rate zone.
Heart rate zone 1: 50-60% of HRMAX
This is a very low intensity area. This level of training will boost your recovery and prepare you for training in a higher heart rate zone.
Smart sports watch To train with this intensity, choose a sport that can easily control your heart rate, such as walking or cycling.
Heart rate zone 2: 60-70% of HRMAX
Exercise in the heart rate zone 2 feels very light and you should be able to continue this intensity for a long time. This area can improve your general endurance: your body will oxidize better - burn - fat, your muscle health will increase with your capillary density.
Heart rate zone 2 training is an important part of every runner's plan. Stick to it and you will get a profit.
Heart rate zone 3: 70-80% of HRMAX
Running in Zone 3 is particularly effective in improving blood circulation efficiency in the heart and skeletal muscles. This is an area where nasty lactic acid begins to accumulate in your blood.
Training in this area will make medium effort easier and increase your efficiency.
Heart rate zone 4: 80-90% of HRMAX
Zone 4 is a tough place. You will have difficulty breathing, aerobic exercise.
If you train with this intensity, you will increase your speed stamina. Your body will use carbohydrates better to get energy, and you will be able to withstand higher levels of lactic acid in the blood for longer.
Heart rate zone 5: 90-100% of HRMAX
Heart rate zone 5 is your best effort. Your heart, blood and respiratory system will operate at maximum capacity. Lactic acid will accumulate in your blood and you will not be able to continue this intensity in a few minutes.
If you have just started or just trained for a while, you may not need to train with this intensity. If you are a professional athlete, consider incorporating breakout training into your training program for the best performance.
How to use the heart rate zone to improve running
The diversity is great, so mix different workouts and change the duration of your training sessions. Do not run at the same intensity and distance each time. Create a routine that runs in all five heart rate zones.
If you are looking for a running plan, you can also use a cheaper smart bracelet（made in china）. This applies to anyone training a 5K, 10K, half marathon or marathon. Play with it and make yourself a running plan so you can focus on the important things - running.