Practical running guide · Finish Line Labs
Two common systems
Percentage-of-maximum heart rate calculates a share of your measured or estimated maximum. Heart-rate reserve uses maximum minus resting heart rate, then adds your resting heart rate back to obtain a target.
Why the numbers differ
A runner with a maximum of 190 bpm and resting heart rate of 60 bpm has a heart-rate reserve of 130. At 70%, percentage-of-max gives 133 bpm, while heart-rate reserve gives 151 bpm. Different systems should not be treated as interchangeable.
Use zones thoughtfully
Device algorithms and training systems define zone boundaries differently. Heart rate also responds to heat, stress, dehydration and medication. Use zones as broad training indicators, not as a diagnostic tool.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.