When you are ready to start running, which data is more important in the process? Speed? Distance? Step frequency? Running posture?

When you are ready to start running,

Which data is more important in the process?

Speed? Distance? Step frequency? Running posture? ……

It’s actually the heart rate!

Why do you say that?

Today, we will talk about it from the following three angles:

heart rate

And the significance of heart rate interval

First of all, it is a very good habit to pay attention to the heart rate (and the heart rate interval) when running.

Compared with pace and exercise time, heart rate can more accurately reflect the intensity and effect of your exercise, and can also tell you what your pace can’t show-such as whether you exercise too much, whether your body is abnormal and you haven’t felt it yet.

Therefore, this is also an advantage of wearing a running watch with heart rate monitoring function compared with ordinary bracelets and mobile phone software.

And it is suggested not only to see the instantaneous exercise heart rate, but also to know the heart rate interval.

Many people monitor their heart rate during exercise, just want to know the current heart rate value, so as to judge the exercise intensity and physical state. This is only part of the purpose of heart rate monitoring. The heart rate value is just a number, but its meaning is not that great. It is more important to know the heart rate interval level of your current value and compare the percentage of the maximum heart rate or the reserve heart rate (reserve heart rate = maximum heart rate-resting heart rate).

For example, family cars and sports cars with the same speed of 180km/h on the highway have "done their best", while the latter has plenty of room to speed up. Similarly, most ordinary people and professional athletes can’t breathe at a heart rate of 170, but the latter can keep this heart rate for a long time. Therefore, we need to know our maximum heart rate and resting heart rate, and the current heart rate value will be more meaningful.

Therefore, for different people, knowing the heart rate during running and the interval in which this heart rate is located, you can know at a glance your current exercise state and the effect brought by exercise in this state.

For example, for people who lose weight by jogging, the running heart rate should be as uniform as possible in the fat burning zone/aerobic endurance zone; A person who practices turn-back running or sprinting may have his/her exercise heart rate in the anaerobic endurance zone/maximal oxygen uptake zone.

Real-time data can be viewed through Garmin watch during running.

After the end, you can resume the complete heart rate performance through Connect.

How is the heart rate interval divided?

What do different intervals mean?

Now that we have talked about the heart rate interval, we should explain what is the heart rate interval.

Heart rate intervals are generally divided into five Zone, Z1, Z2, Z3, Z4 and Z5. Some are more detailed and there are seven intervals.

The heart rate range Z1-Z5 represents five different exercise intensities: warm-up zone (Z1), fat burning zone (Z2), aerobic endurance zone (Z3), marathon pace zone (Z4) and anaerobic endurance zone (Z5).

From the name, we can see the motion state corresponding to these intervals. Such as warm-up before starting formal exercise, the heart rate is generally located in the warm-up zone (Z1); Usually what we call jogging, the heart rate interval is in the aerobic endurance zone (Z3).

Simply put, the purpose of your running is to burn fat and jog, so just run in the Z2 heart rate interval. If the goal is to participate in marathon endurance training, that is, some long-distance runners say that the heart rate interval will be in Z3. In fact, the heart rate of most people participating in marathon is often within the heart rate range of Z3, and rarely reaches Z4. If you run in a 400/800-meter sprint on the playground, your heart rate will be in the Z5 range.

In terms of running,

What heart rate interval should I choose?

Most people run, which means aerobic jogging, and the heart rate is between 60-70% of the maximum heart rate. This heart rate interval is also known as the "fat burning zone". When running at a constant speed for a long time, the body provides energy by burning fat, so it is also called the most effective running weight loss interval by many people.

In addition, running in this interval can also maximize the human aerobic endurance, that is, the more aerobic running, the more obvious your endurance level will be. For runners who aim to finish the marathon, it is also suggested that the proportion of aerobic running should reach 60% or even higher in daily training.

The algorithm of heart rate interval is also varied. If you want to know your heart rate interval, you need to know these two basic data: maximum heart rate and resting heart rate. These two data can also be obtained by algorithm, such as reserve heart rate, maximum oxygen uptake, heart rate interval and so on.

The simplest calculation method of maximum heart rate is 220- years old, but this formula is also greatly different due to personal physical fitness, sports foundation and other factors, so it can be calculated with the help of Forerunner 158 watch or other professional medical equipment.

The measurement of resting heart rate is much simpler: choose a morning with enough sleep and regular life, sit up after waking up, keep quiet for 1 minute, record the value measured by the heart rate meter after 1 minute, and average it for a few days to be your resting heart rate. The resting heart rate of ordinary people is generally between 55 and 70, and the heart rate of top marathon runners and cyclists will be as low as 50.

Similarly, wearing the Forerunner 158 watch for a long time can also directly obtain your resting heart rate data, eliminating the process of deliberately selecting time records and measuring, and it can be more accurate.

Forerunner 158

To make it clear: the more data collected by using the heart rate meter for a long time, the more accurate the heart rate interval and other data will often be. It can also better guide your exercise (and recovery). Therefore, Xiao G suggests wearing a watch for a long time, not just taking it out during exercise!


So, for most people—

Running usually refers to aerobic fat-burning running, which can burn fat to the maximum extent to achieve the purpose of fitness and weight loss, and can also exercise one’s aerobic capacity best, and consume less on the body. For this kind of jogging, it is enough to keep the heart rate interval in the aerobic fat burning interval. In the simplest terms, it is 60-70% of the maximum heart rate.

If you want to know your fat burning interval, you need to know your maximum heart rate (resting heart rate), and you can get more accurate and detailed data through Garmin’s latest Forerunner 158.

After knowing the heart rate interval, you can run in this interval to get the maximum effect of running. At the same time, around the heart rate data, other sports indicators will also be obtained, such as detailed daily training plan, suggested recovery time, race completion time prediction and so on; And the physical health status that can help adjust the training strategy, including maximum oxygen uptake, body electricity, pressure tracking, body age, breathing rate tracking and so on.

I hope all runners can realize their sports goals by knowing their heart rate (and heart rate interval)! Challenge you yesterday!

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