How to Calculate HEART RATE ZONES for RUNNING…PLUS WHAT EACH ZONE MEANS!

Here's a quick guide on how you can simply calculate heart rate zones and what's happening in each zone. If you have any questions, let me know in the comments!

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Laboratories where I had my heart rate zones calculated
St Marys – London – https://www.stmarys.ac.uk/sport-and-health-services/physiological-profiles.aspx
Solent Uni – Southampton – https://www.solent.ac.uk/enterprises/sports-science/vo2max

Heart rate monitors (affiliate links on Amazon)
Wahoo – (model updated from the one shown) – https://amzn.to/3pEduCB
Garmin HRM-RUN – https://amzn.to/38WmtJC
Polar OH1 – https://amzn.to/36LqHko

80/20 race diary – https://amzn.to/3nCDmx2

Calculator website – https://runningversity.com/heart-rate-zones-calculator/

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Pacing chart to help you in your race – https://benparkes.com/blogs/news/pacing-your-runs-right-pace-chart?_pos1&_sidc2a6404de&_ssr

Physio – Scott Newton https://londonrunningphysio.com/about-scott/

Follow us on social media!
Instagram – http://www.instagram.com/benparkes
Facebook – http://www.facebook.com/benparkesruns
Twitter – http://www.twitter.com/benparkes
Strava – https://www.strava.com/athletes/2310069

Sarah
Instagram – http://www.instagram.com/sarahplace1
Strava – https://www.strava.com/athletes/8775828

Filming kit
Main camera – Sony A6400 – https://amzn.to/2A9x4OH
Microphone – Rode https://amzn.to/2ICtqQ0
Racing camera – Go Pro Hero7 – https://amzn.to/2GRCmSU
Microphone adapter – Go Pro – https://amzn.to/2IFdb4r
Microphone – https://amzn.to/34J72zF
Stable camera – DJI Pocket https://amzn.to/2T8uapk
Microphones at home – https://amzn.to/32CpEiZ

Excerpt from the Q&A video.
Headlamps
Petzl Bindi – https://amzn.to/34sPeb9
Petzl Nao – https://amzn.to/2NEmp4N
Petzl Reagent – https://amzn.to/2JMDus0

Jackets
Salomon Bonatti – https://amzn.to/2JNUluG
Gore Shakedry – https://amzn.to/2PJpSli
Salomon S/Lab Motion – https://www.salomon.com/en-gb/shop-emea/product/s-lab-motionfit-360-jkt-m.html

Calculate race day goals – https://runsmartproject.com/calculator/
Goal Times Blog – https://benparkes.com/blogs/news/how-fast-can-you-run-the-marathon-how-do-you-predict-your-race-time-my-quick -guide

Kit from the last video!
Shorts – https://amzn.to/2mqylh1
Gels – https://www.maurten.com
Compex – https://amzn.to/2ngVbYr
Watch – Garmin 945 https://buy.garmin.com/en-GB/GB/p/621922
Racing camera – Go Pro Hero7 – https://amzn.to/2GRCmSU

Shoes – Nike Pegasus Trail 36 https://amzn.to/2JhJqcU
Watch – Garmin 945 https://buy.garmin.com/en-GB/GB/p/621922
Pack – Salomon ADV 12 set https://amzn.to/2XfekdD
Bottles – Salomon https://amzn.to/2ZrL6FJ
Compex – https://amzn.to/31sb8d1
Foot Roller (similar) – https://amzn.to/2MRrLuS
Roll Recovery (not available in the UK) – https://rollrecovery.com/r8

Nutrition

Gels
Science in Sports https://amzn.to/2WGOlfS
GU https://amzn.to/2Xdz0Ti
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Training plans – https://www.benparkes.com
Coaching – https://www.benparkes.com

Strength equipment
Dumbbells – https://amzn.to/2M7JDxl
Kettle bells – https://amzn.to/2Q6NU7H
Bench – https://amzn.to/2MWucNO

Recommended speed
Strength Bands – https://amzn.to/2ki3Hlf
Self-massage roller – https://amzn.to/2IEwP4N

Shoes
Road Running Shoes – https://amzn.to/2GKoir6
Trail shoes – https://amzn.to/2Rp6oPX

Spibelt (for phone) – https://amzn.to/2LqMH8D

0:00 Introduction
1:04 Calculate your zones
4:50 p.m. Explanation of the zones
Heart rate monitors 6:10
7:00 a.m. Weekly structure
7:35 a.m. Online calculator
8:00 a.m. Summary

#gettingitdone #benparkes #heartratezones