6 min read
2026-02-06
The formulas give approximate values. For accuracy, do a test: warm up for 10 minutes, then 3 accelerations for 2 minutes with maximum effort. The peak value is your heart rate max.
Many amateurs constantly train in zone 3 - too hard for recovery, too easy for progress. Use the 80/20 principle: 80% in zones 1-2, 20% in zones 4-5.
After the load, note the time during which the pulse drops by 20-30 beats. The norm is 1-2 minutes. If it's longer, you're overtrained.
| Factor | Impact on pulse |
|---|---|
| Heat (+30°C) | +10-20 beats/min |
| High humidity | +5-10 beats/min |
| Height (mountain) | +10-15 beats/min |
| Caffeine | +5-10 beats/min |
| Stress/lack of sleep | +5-15 beats/min |
Measure your morning pulse while lying in bed. An increase of 5+ beats from the norm is a signal of overtraining or an incipient illness.
Alternate zones for maximum effectiveness. Example for running:
Warm-up: 10 minutes in zone 1-2
Main part: 4 times (3 min zone 4 + 2 min zone 2)
Cool down: 10 min in zone 1
See also: Calorie calculator, Sleep calculator