How to Run by Heart Rate
- 1). Calculate your maximum heart rate (MHR) by subtracting your age from 220. For a more precise measurement, "Runner’s World" recommends using the formula 205 – (.5 X your age) to find your MHR. For example, if you are 40 years old, it is 205 - 20 (or .5 X 40). Your maximum heart rate would be 185.
- 2). Find your target zone heart rate (THR). Your lower level is your MHR X .60, and your higher level is MHR X .85.
- 3). Monitor your heart rate during a normal workout, while keeping your MHR and THR values in mind. After about four minutes, stop and take your pulse by placing two forefingers on your neck and counting the number of beats in 10 seconds. Multiply this number by six to find your current heart rate—does it fall in your target zone? If it is lower, you need to increase workout intensity to improve performance. If it is higher, slow down and maintain a steady pace within your zone.
- 4). Work out to the appropriate percentage of your MHR. "Runner’s World" recommends that for long races, marathons, and half-marathons, you should run between 65% and 85% of your MHR. For short races, tempo runs, the 5-K and the 10-K, run between 90% and 100% of your MHR.
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