#112: How to Find Your Ideal Heart Rate Zones (Step-by-Step Guide)

Nov 14, 2025

Discover the secrets to optimizing your training by mastering heart rate zones! Learn about six practical methods, including the Talk Test and the MAF Method, to find your ideal training range. Dive into nasal breathing techniques and their benefits. Explore percentage-based zone training and the Kalvonen Formula for personalizing your approach. Plus, gain insights into lab testing for the most accurate results. Combining these strategies can take your performance to the next level while avoiding burnout!

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ADVICE

Use The Talk Test To Anchor Easy Runs

Use the talk test during runs: hold a conversation to stay in aerobic zones.
Slow down or take walk breaks if you can talk at the start but not later due to cardiac drift.

ADVICE

Nose Breathing To Limit Intensity

Try nasal-only breathing on easy runs and slow until you can maintain nose breathing.
Use nasal strips or start with short intervals if you feel you can't get enough air.

ADVICE

Apply The 180 (MAF) Formula Correctly

Calculate your MAF (180 - age) and adjust ±5–10 beats based on health and training history.
Stay at or below that number for aerobic development and use run-walks or walks on hills if needed.

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