Heart Rate Intensities for Standard Workouts (from Advanced Marathoning)
| VO2 Max: | 93 – 98% HRR | 187 -194 BPM |
| LT: | 76 – 88% HRR | 161 – 179 BPM |
| Long runs: | 65 – 78% HRR | 145 – 164 BPM |
| Recovery: | < 70% HRR | < 153 BPM |
On a low-humidity day in the 70s, increase your zones bt 2-4 BPM to gain the same benefits as on a cooler day. On a high-humidity day in the 70s or a low-humidity day in the 80s, increase your zones by 5-8 BPM. On a high-humidity day in the 80s, just take it easy.
