More About Zones
In this digital age we live in, it is important to remember that we are in fact analog beings. We use numbers to comprehend data and compartmentalize concepts, but the cells in our bodies don’t care what those numbers or concepts are. Most training plans use a traditional 5 Zone model for expressing physiologic effort levels, and these zones are usually defined by either running pace or a percentage of maximal sustainable heart rate. While these are perfectly valid metrics which have been used successfully for decades, they are also misunderstood and therefore misused by many. We have a different approach
A foundational concept of Breath Running is that by conducting training using specific breathing patterns, the body will seek out the appropriate pace and heart rate for the intended effort level on the day. Breath running acknowledges that no two days are exactly alike, and therefore, no two runs will ever have the exact same set of numbers. Instead of relying on such ever-changing variables, we allow the body to adapt to the demands of the run as it needs.
This graph is VERY generic, meant just to give a general idea of things.
A review of the different aspects of the Zones:
% of Max HR (Percentage of Maximum Heart Rate): This is probably the most commonly used metric upon which training is based. It’s probably also — in our opinion — the most misunderstood by those who do not possess specific training in establishing this protocol. There are many different ways to calculate “maximum” heart rate; almost all of them are inaccurate. The only way to truly know one’s actual maximally sustainable heart rate is to go to a lab where the runner can get fully wired up with EKG monitors, computerized Spirometry units capable of tracking both oxygen inhaled and carbon dioxide exhaled, and have continuous blood lactate monitoring done while going through a series of specific interval efforts. And they’ll need to constantly re-test in the lab as training progresses, because as fitness levels change, all the corresponding physiologic numbers change.
Note: “Max Heart Rate” is NOT the highest number at which the heart can beat. Trying to go there can literally be life-threatening. Do not attempt!
Rating of Perceived Effort or RPE: This is one of the easier ways of tracking effort, but it obviously comes with some huge drawbacks. Namely, what one person perceives as a “Hard” effort, another person may perceive as merely “Moderately Hard”. And what does “Easy” feel like when one is new to running? Almost nothing about running is easy when first starting out! Some like to use the concept of going at a pace at which they can hold a conversation. That’s generally a good — yet nebulous — metric; one person’s conversational pace may be their walking pace, while someone else may be able to happily chat away across an entire marathon. And what’s a “conversational pace” if you’re running by yourself?
Rate of Lactate production based on Molar concentration (millimole per liter — Mmol/L): This is a VERY accurate way of determining effort, because — obviously — it is very scientific. Lactate is a fuel which our body uses to create energy in the cells. As we undergo ever more strenuous effort, the amount of lactate circulating in the bloodstream can be detected. The point at which the amount of lactate being produced exceeds the capacity of the body to clear it from the cells is known as the Lactate Threshold (LT). The challenge is, of course, that constant blood sampling while exercising is required to determine this. If the runner is not on a treadmill in an exercise performance laboratory, that’s unlikely to happen. Lactate threshold can be inferred by things like pace or heart rate, but caveats apply here as well (inaccuracies in determining heart rates, the need for constant re-testing, etc.).
% of Goal Race Pace: This is similar to percentage of Max Heart Rate, but the main drawback is also glaringly obvious: How does one determine “Goal Race Pace” in the first place? There is a big difference between “I want to go [this] fast!” and “This is the pace at which my body can actually maintain (assuming proper fueling throughout).” If a runner is experienced, they will have a pretty good sense of what a realistic goal pace is for them, and can set their training accordingly. But for the novice runner, trying to base training on this metric is pretty close to just wishful thinking, and most likely will lead to injury if the goal pace was set too high.
Respiration Rate or Breaths per Minute (BPM): This is a very accurate metric which correlates closely with Lactate Threshold. But unless one is able to count their breaths while keeping track of time, it’s not very practical. Or is it?
Note the “J Curve” pattern; there is an exponential increase in respiratory rate as effort increases. This is roughly the same trajectory found by scientists when they are taking continuous blood samples during ramp testing, tracking lactate levels in the bloodstream.
Out of the five methods for determining Zone Intensity, it appears that A) drawing blood to scientifically determine lactate levels, or B) syncing respiration rate to step count, are the only truly accurate methods available.
An illustrative comparison of Breath Runner Step Patterns, Rating of Perceived Exertion (RPE) and Training Zones. Note that as fitness improves, Training Zones shift, allowing for much greater aerobic training.
Breath Runner is not trying to diminish the role or importance of knowing one’s heart rate zones or paces; far from it! We are simply offering a different TRAINING modality, in which the preoccupation with numbers - especially during early season base work or for the novice runner - can be “moved” to where they are most useful: trend analysis. When actually running, we find by just focusing on our breathing, using the various step patterns as a metric to gauge effort, our bodies naturally select the optimal “zone”, and our performance over the ensuing weeks and months reflects this optimization of effort.
Give Breath Runner a try! We think it’ll work for you, too! Need to get started? Training plans are now available via TrainingPeaks!
