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Running races with a heart rate monitor

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Using the Split times tables we can well appoint how hard we must run during races. Because the heart frequency is coupled to the course speed can be also calculated how high your heart rate must be at several race distances. As extra control means we can use for this reason also of a heart rate monitor.

This calculator method is best applicable for runners which run around 10 miles or 15 km per hour. Depending of your running speed you adjust your calculated heart rate down (for most of the runners) or up.

The example is for someone with an anaerobic threshold of 175.

Example

Race distance Heartbeat
5km 107% 187
10km 103% 180
15 km and 16.1 km 100% 175
20 km and 21.1 km 98% 172
25 km 97% 170
30 km 95% 166
42.2 km 93% 163

Calculator

What is your anaerobic threshold?

Race distance Heartbeat
5km 107%
10km 103%
15 km and 16.1 km 100%
20 km and 21.1 km 98%
25 km 97%
30 km 95%
42.2 km 93%

On the basis of maximum heart rate

The example is for someone with a maximum heart rate of 180.

Example

Race Distance Heartbeat
5 km 97% 175
10 km 94% 169
15 km and 16.1 km 91% 164
20 km and 21.1 km 89% 161
25 km 88% 159
30 km 87% 156
42.2 km 85% 152

Calculator

What is your maximum heart rate?

Race distance Heartbeat
5km 97%
10km 94%
15 km and 16.1 km 91%
20 km and 21.1 km 89%
25 km 88%
30 km 87%
42.2 km 85%

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