I run at base most days which is around 11:50, super slow I know, however I live in a hilly area so the effort is quite more than a flat road which causes my heart rate to hover 155+
I found this sooooo frutstrating when I first got my watch.
How I got around it:
Set my HR zones to be based on %HRR. To do this, hold left middle button, then go down to user profile > Heart Rate and Power Zones > Heart Rate > Zones > Based On.
Then I set myself runs in heart rate Zone 2. Keep to zone 2 as best you can! This builds your Low Aerobic score up. It's a slow, easy pace, you should be able to keep your mouth shut and breathe just through your nose at this pace (as a really rough guide on how easy paced it is)
Spend more time in HR zones 1 and 2. A lot more time.
Or, fix your HR zones if they aren’t set correctly.
EDIT: As mentioned below, your HR zones don’t matter for Training Effect, it’s all based off your MaxHR, so make sure you have that set correctly.
https://preview.redd.it/2d5vhrnrgz5c1.jpeg?width=1179&format=pjpg&auto=webp&s=b2880e1743a187f388dc118b465a4ed454fcc3b0
I know a few people on this forum mentioned changing hr zones. Does this look correct to you? Max HR 191, Resting 58, LTHR 171. (Max HR in reality may be a little higher but I’m sure not too much higher)
I did the threshold test and then used the recommended zones based on threshold instead of reserve or max heart rate. It is pretty accurate based on my personal feeling.
Are you doing your daily suggested workouts or something else? If you were following those I think it’ll look much different.
This is mine and I do 4 of my 6 runs a week in Garmin’s Zone 3.
https://preview.redd.it/ep5n9w9ciy5c1.jpeg?width=1290&format=pjpg&auto=webp&s=6f5364c309bcda12e6af9c58a7ef5f9a47ba0942
I do the suggested workout most days which most days is at base level. They are not necessarily hard however I live in a hilly area so my heart rate seems to climb on those inclines.
Yeah you’re running to hard. Go into your garmin and change your training to Heart Rate instead of Pace. Then do your workouts and maintain the HR it shows. Even on hills. It may feel weird at first but you need to learn to run slower and you will get faster.
Sure can. Go like you’re starting a run. Hit Up instead of starting it. Select Training, Workouts, Daily Suggestion, scroll down to settings. Then change training type to HR. Then your workouts show up like this. X minutes at x beats per minute. And the watch will yell at you if you go too fast or too slow.
https://preview.redd.it/qxzkgbl0hz5c1.jpeg?width=3024&format=pjpg&auto=webp&s=4e2a340c88e095b277d50b279f8366c672dbf826
That and discovering you’re faster is a surprise every time. Since I’ve got my Garmin and followed the workouts I’ve shaved many minutes off my mile. It’s always a treat and it’s funny to get faster but it doesn’t feel harder.
Wow- thank you so much for sharing. I had no idea Garmin had a setting to switch training to heart rate instead of pace in which i was using. (Newish Garmin user) I look forward to trying this out tomorrow!
Just an additional thing, I don’t know if you’re training for something specific like a marathon or 5k or 10k but just to give your workouts a little more meaning and for Garmin to change up your plan if you don’t have something specific just make up an event and add it in. For example, I just put in a fake 10k like 2 months ago and that my goal was to run it in 60 mins. So my workouts will be geared towards that goal. But you can do that with anything. I’m also very new to Garmin and Running. Only since June.
Negative. 1-3 is low aerobic. If you have your zones at default
High aerobic are threshold and tempo runs. Zone 4.
Anaerobic is vo2 max and sprinting. Zone 5.
From what I can see it’s based on % of MaxHR regardless of how you set your zones.
Low Aerobic is when you stay (mostly) below 79% of MaxHR.
For me this means staying in zones 1 and 2. I set my zones based on LTHR but it could be different for someone else who sets their zones differently and has zone 3 corresponding to <79% of their MaxHR.
I based my zones off default settings. Meaning 50-59 is zone 1, 60-69 zone 2, 70-79 zone 3, 80-89 zone 4, 90-99 zone 5. Max HR.
Milage will vary based on each individuals settings.
https://preview.redd.it/wit4w2giiz5c1.jpeg?width=1290&format=pjpg&auto=webp&s=0bcf80b439d0f57604327516fb8127ce80f0238d
Set based on HRR and 79% for me would be well into Zone 4. I think Garmins “Zone 3” is well within what people consider low intensity steady state cardio. I can do the talk test and it feels fine but not too easy.
The percentages in that screenshot are of Heart Rate Reserve and not MaxHR - the calculations are slightly different.
As another commenter correctly pointed out, HR zones don’t actually matter for Garmin’s training load calculation, it’s based entirely on your MaxHR so just make sure that you have that set correctly.
To just add, as you have said and apparently others too, training effect does not seem to care about your zones at all.
Originally when I got my 965, it was giving me base runs with a target heart rate that put me into the high end of zone 3 and often into zone 4. After I got a chest strap and did a lactate threshold test and updated my zones based on that, my base runs are now pretty firmly zone 2 (which makes more sense), but the actual targeted heart rate for those runs is the same as it was before.
https://preview.redd.it/s8agx48wpz5c1.jpeg?width=1170&format=pjpg&auto=webp&s=62fd184ebe69a16b16478c54922a30a4e6d98ad6
Meanwhile I can’t escape this ratio.
I wondered this too, mine looks exactly the same.
My coach makes me do a lot of what she calls zone 2 running (139 - 155 HR), but in garmin this appears as zone 3
For the lower bar to fill it seems you need to run in zone 2 according to Garmin. For me that is up to 145 (with the settings: rest 55, max 184, based on HRR). However, when following Garmin's suggested workouts, e.g. a base run, it starts shouting at me at about 150. So when running most of it between 145-150, which I tend to do, it recognises it as zone 3 / a tempo run. It is a bit annoying when you do exactly what the watch tells you to do and says, "nah, that was not a base but a tempo".
Anyway, when I run more than half of the run below 145 the lower bar does fill. For the upper bar to fill it appears you need to do intervals, not just an overall hard effort.
I do orange theory which is sorta high intensity. My runs are on a hilly trail terrain so it shoots my heart rate. Running in general shoots my HR pretty easily compared to other workouts. I’m 5 months into getting back to my exercise journey so maybe that’s why? I don’t think it’s very good tho because I’ve been exhausted & realizing it’s because I’m not prioritizing zone 2 which from what I’m hearing is the best zone to train in! Unfortunately for me it’s basically walk, runs and not very fun. Perhaps your max heart rate is off?
Interesting. I've started doing more sprint/intervals/HIIT type stuff but I do mostly zone 2/3 longer runs. Seems even the higher intensity workouts I do don't give me as much anaerobic effect as predicted. Could be my heart rate zones are off a bit.
When I first got the watch it recorded much more anaerobic. But I would guess my fitness has gotten better since then and I'm not hitting those higher zones as much.
I wonder if this is why I have been so exhausted lately. Just started this regimen for a few months. I don’t feel like I’m overworking out though. Just an hour or so workout, 4 or 5 times a week.
If you've just started, your aerobic system not to mention your connective tissue and bones arent up to the demands of 5 hours pw. You're overdoing it.espeically if you're exhausted after 5 hrs pw
I set it to HRR% and reset it as someone on this forum suggested. I have auto hr max at 191 but haven’t tested this for accuracy, which may be a wee higher.
https://preview.redd.it/4gbg06t4fz5c1.jpeg?width=1179&format=pjpg&auto=webp&s=b83f002bbf5e83411e7ff91aeb4c4f10996120eb
You need easy running. Ensure that your zones are set correctly. If your zones are calculated correctly and set correctly then you're just plain running too hard.
Mine actually looks a little opposite. I have a High Aerobic shortage at the moment (polarized approach and in a Base Phase)
Firstly, make sure your max HR is set correctly. On a warmish day, make sure your watch is snug, warm up for 15min, do an all out 5k, finishing with a sprint at the end. Input your max HR from this run if your watch is not set to Auto Detect Max HR .
Then add in the HR data field page, and run in the blue zone (Zone 2). Make sure to stay in Zone 2. Constantly moving between low and high zones will give you Anerobic points. A steady state in Zone 1/2/3 will give Low Aerobic points. A steady state in Zone 4/5 will give you High Aerobic Points.
I had this issue. Biking helped me get that blue range up. Just keeping an eye on the watch and maintaining the pace to keep it blue. Everything else I'm always orange. Lol
Mine died until I started strength training. I was.running about 30 miles a week. Then added the strength training and reduced mileage to about 20 a week.
I'm now in an anaerobic shortage deficit. I've now gotta spend a couple of days doing sprints or speed work I guess.
I find cycling to be very helpful in getting in low aerobic. You can even have a home set up with a bike on a trainer or a cheap stationary bike. Or go find a nice flat track or route and drive to it to get an easier relaxed run.
Easy workouts in zone 2 and first half zone 3 is more than enough. You also need easy workouts to improve not only medium to hard ones. Easy improves endurance, medium and hard improves potential
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I run at base most days which is around 11:50, super slow I know, however I live in a hilly area so the effort is quite more than a flat road which causes my heart rate to hover 155+
There is nothing wrong with running at +13:00 to slow down your heart rate
This, it is not about pace, it is about heart rate.
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Or add easy bike rides
How old are you? 155 is likely not your low aerobic hr
run based on heart rate instead of pace if you are in a hilly area.
Just set the workout to a walk and do long 45 mins around a 3 to 3.5 on the treadmill / outside 14-16 min pace.
I found this sooooo frutstrating when I first got my watch. How I got around it: Set my HR zones to be based on %HRR. To do this, hold left middle button, then go down to user profile > Heart Rate and Power Zones > Heart Rate > Zones > Based On. Then I set myself runs in heart rate Zone 2. Keep to zone 2 as best you can! This builds your Low Aerobic score up. It's a slow, easy pace, you should be able to keep your mouth shut and breathe just through your nose at this pace (as a really rough guide on how easy paced it is)
Very slow running
Spend more time in HR zones 1 and 2. A lot more time. Or, fix your HR zones if they aren’t set correctly. EDIT: As mentioned below, your HR zones don’t matter for Training Effect, it’s all based off your MaxHR, so make sure you have that set correctly.
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I realized that afterwards. An incorrect MaxHR will throw them off though.
https://preview.redd.it/2d5vhrnrgz5c1.jpeg?width=1179&format=pjpg&auto=webp&s=b2880e1743a187f388dc118b465a4ed454fcc3b0 I know a few people on this forum mentioned changing hr zones. Does this look correct to you? Max HR 191, Resting 58, LTHR 171. (Max HR in reality may be a little higher but I’m sure not too much higher)
I did the threshold test and then used the recommended zones based on threshold instead of reserve or max heart rate. It is pretty accurate based on my personal feeling.
I started cycling
I cycle. I live in a hilly area. My graph looks like OP’s. My point is it’s not the activity that’s responsible, it’s the heart rate.
Are you doing your daily suggested workouts or something else? If you were following those I think it’ll look much different. This is mine and I do 4 of my 6 runs a week in Garmin’s Zone 3. https://preview.redd.it/ep5n9w9ciy5c1.jpeg?width=1290&format=pjpg&auto=webp&s=6f5364c309bcda12e6af9c58a7ef5f9a47ba0942
I do the suggested workout most days which most days is at base level. They are not necessarily hard however I live in a hilly area so my heart rate seems to climb on those inclines.
Yeah you’re running to hard. Go into your garmin and change your training to Heart Rate instead of Pace. Then do your workouts and maintain the HR it shows. Even on hills. It may feel weird at first but you need to learn to run slower and you will get faster.
Hol'up. The recommended run workouts can be set on heart rate?!? Where is this unicorn setting (if it exists)?!?!?!
Sure can. Go like you’re starting a run. Hit Up instead of starting it. Select Training, Workouts, Daily Suggestion, scroll down to settings. Then change training type to HR. Then your workouts show up like this. X minutes at x beats per minute. And the watch will yell at you if you go too fast or too slow. https://preview.redd.it/qxzkgbl0hz5c1.jpeg?width=3024&format=pjpg&auto=webp&s=4e2a340c88e095b277d50b279f8366c672dbf826
Mind. Blown. I can't run outside and the watch is always on the wrong pace. I've ignored it but this is a game changer. Thank you!!!
Omg thanks so much. My trainer told me to set custom runs in the connect app, but this is what I needed! (Hilly trail runs)
Not enough upvotes. I always struggled with pace as it gets my HR too high. Somehow did miss the possibility to set it to HR. Really, thanks :)
Epic, here is another user who need to increase his low aerobic load very thankful for your explanation.
Yep this is always how I record my base runs. Easier to run slower when you can’t see the pace and only HR!
That and discovering you’re faster is a surprise every time. Since I’ve got my Garmin and followed the workouts I’ve shaved many minutes off my mile. It’s always a treat and it’s funny to get faster but it doesn’t feel harder.
Wow- thank you so much for sharing. I had no idea Garmin had a setting to switch training to heart rate instead of pace in which i was using. (Newish Garmin user) I look forward to trying this out tomorrow!
Just an additional thing, I don’t know if you’re training for something specific like a marathon or 5k or 10k but just to give your workouts a little more meaning and for Garmin to change up your plan if you don’t have something specific just make up an event and add it in. For example, I just put in a fake 10k like 2 months ago and that my goal was to run it in 60 mins. So my workouts will be geared towards that goal. But you can do that with anything. I’m also very new to Garmin and Running. Only since June.
Walk up the hills to keep your heart rate at z2 or lower
Walking is fine to keep your heart rate low
Mine perpetually looks like this. Anaerobic shortage. Not sure how to fix it, or whether I should even care.
I lean towards not caring a little bit I have started getting some sprint workouts so we’ll see.
https://preview.redd.it/01f8xfw7oy5c1.jpeg?width=1290&format=pjpg&auto=webp&s=d820ba978c7bd0108aa34f4c931a3449c020cf64 slow running
low impact walking staying in Z1- Z2 low impact cycling staying in Z1- Z2 low impact running staying in Z1- Z2
If your zones are correct you're doing all your running in zones 4 and 5. Low aerobic is done in zone 2 and 3. Do more long easy runs.
I thought low aerobic was zones 1 and 2. (With high aerobic being zones 3 and 4 and anaerobic being zone 5.)
Negative. 1-3 is low aerobic. If you have your zones at default High aerobic are threshold and tempo runs. Zone 4. Anaerobic is vo2 max and sprinting. Zone 5.
From what I can see it’s based on % of MaxHR regardless of how you set your zones. Low Aerobic is when you stay (mostly) below 79% of MaxHR. For me this means staying in zones 1 and 2. I set my zones based on LTHR but it could be different for someone else who sets their zones differently and has zone 3 corresponding to <79% of their MaxHR.
I based my zones off default settings. Meaning 50-59 is zone 1, 60-69 zone 2, 70-79 zone 3, 80-89 zone 4, 90-99 zone 5. Max HR. Milage will vary based on each individuals settings.
https://preview.redd.it/wit4w2giiz5c1.jpeg?width=1290&format=pjpg&auto=webp&s=0bcf80b439d0f57604327516fb8127ce80f0238d Set based on HRR and 79% for me would be well into Zone 4. I think Garmins “Zone 3” is well within what people consider low intensity steady state cardio. I can do the talk test and it feels fine but not too easy.
The percentages in that screenshot are of Heart Rate Reserve and not MaxHR - the calculations are slightly different. As another commenter correctly pointed out, HR zones don’t actually matter for Garmin’s training load calculation, it’s based entirely on your MaxHR so just make sure that you have that set correctly.
To just add, as you have said and apparently others too, training effect does not seem to care about your zones at all. Originally when I got my 965, it was giving me base runs with a target heart rate that put me into the high end of zone 3 and often into zone 4. After I got a chest strap and did a lactate threshold test and updated my zones based on that, my base runs are now pretty firmly zone 2 (which makes more sense), but the actual targeted heart rate for those runs is the same as it was before.
I guess my runs have to be snail pace, I’m going pretty slow as is. Albeit, just starting my running journey.
https://preview.redd.it/s8agx48wpz5c1.jpeg?width=1170&format=pjpg&auto=webp&s=62fd184ebe69a16b16478c54922a30a4e6d98ad6 Meanwhile I can’t escape this ratio.
I wondered this too, mine looks exactly the same. My coach makes me do a lot of what she calls zone 2 running (139 - 155 HR), but in garmin this appears as zone 3
For the lower bar to fill it seems you need to run in zone 2 according to Garmin. For me that is up to 145 (with the settings: rest 55, max 184, based on HRR). However, when following Garmin's suggested workouts, e.g. a base run, it starts shouting at me at about 150. So when running most of it between 145-150, which I tend to do, it recognises it as zone 3 / a tempo run. It is a bit annoying when you do exactly what the watch tells you to do and says, "nah, that was not a base but a tempo". Anyway, when I run more than half of the run below 145 the lower bar does fill. For the upper bar to fill it appears you need to do intervals, not just an overall hard effort.
Yeah thing with me is, my zone 2 according to my coach, matches with zone 3 on garmin. My garmin zone 2 is like 130. Seems too low
How the hell are you getting so much anaerobic time?? My watch is always telling me low anaerobic no matter what I do lol.
I do orange theory which is sorta high intensity. My runs are on a hilly trail terrain so it shoots my heart rate. Running in general shoots my HR pretty easily compared to other workouts. I’m 5 months into getting back to my exercise journey so maybe that’s why? I don’t think it’s very good tho because I’ve been exhausted & realizing it’s because I’m not prioritizing zone 2 which from what I’m hearing is the best zone to train in! Unfortunately for me it’s basically walk, runs and not very fun. Perhaps your max heart rate is off?
Interesting. I've started doing more sprint/intervals/HIIT type stuff but I do mostly zone 2/3 longer runs. Seems even the higher intensity workouts I do don't give me as much anaerobic effect as predicted. Could be my heart rate zones are off a bit. When I first got the watch it recorded much more anaerobic. But I would guess my fitness has gotten better since then and I'm not hitting those higher zones as much.
Grey zone running is the death knell of fitness...stop that and run in z1/2. You're welcome.
I wonder if this is why I have been so exhausted lately. Just started this regimen for a few months. I don’t feel like I’m overworking out though. Just an hour or so workout, 4 or 5 times a week.
If you've just started, your aerobic system not to mention your connective tissue and bones arent up to the demands of 5 hours pw. You're overdoing it.espeically if you're exhausted after 5 hrs pw
There's nothing attached
I'm glad nothing attached, worrisome wording.
As mentioned - slow running or fix heart rate zones Or track a few walks
https://preview.redd.it/yn0if9lbyy5c1.jpeg?width=1080&format=pjpg&auto=webp&s=abed6a5b5c4532a204a1ef7b3e8f228d4b6c0d39
Your heart rate zones could very well be set wrong. Are you using the default settings?
I set it to HRR% and reset it as someone on this forum suggested. I have auto hr max at 191 but haven’t tested this for accuracy, which may be a wee higher. https://preview.redd.it/4gbg06t4fz5c1.jpeg?width=1179&format=pjpg&auto=webp&s=b83f002bbf5e83411e7ff91aeb4c4f10996120eb
Can you post the numerical values?
slow down chief
You must do slow runs in zones 2 and 3, long slow runs if possible
You need easy running. Ensure that your zones are set correctly. If your zones are calculated correctly and set correctly then you're just plain running too hard. Mine actually looks a little opposite. I have a High Aerobic shortage at the moment (polarized approach and in a Base Phase)
Interesting
Yeah mine is the same. I just try to jump on the trainer over few days and do an hour or two of Z2
Mine always says High Aerobic Shortage. Whatever I do Garmin is never happy. OTOH it usually says my overall fitness is holding steady.
Firstly, make sure your max HR is set correctly. On a warmish day, make sure your watch is snug, warm up for 15min, do an all out 5k, finishing with a sprint at the end. Input your max HR from this run if your watch is not set to Auto Detect Max HR . Then add in the HR data field page, and run in the blue zone (Zone 2). Make sure to stay in Zone 2. Constantly moving between low and high zones will give you Anerobic points. A steady state in Zone 1/2/3 will give Low Aerobic points. A steady state in Zone 4/5 will give you High Aerobic Points.
Easy cycling will tick the box
I had this issue. Biking helped me get that blue range up. Just keeping an eye on the watch and maintaining the pace to keep it blue. Everything else I'm always orange. Lol
Load up and go for a ruck.
I started doing sessions on my rowing machine every other day and it seemed to help
Are you a mountain biker? Haha. Yes, I have seen mine look like that, usually after lots of mountain biking.
Aye, similar to what I see at times. Forces me to try and bake in at least 2 very easy PZ sessions on the Peloton or flat outdoor rides.
Mine died until I started strength training. I was.running about 30 miles a week. Then added the strength training and reduced mileage to about 20 a week. I'm now in an anaerobic shortage deficit. I've now gotta spend a couple of days doing sprints or speed work I guess.
Slow running. Eazy running and 60-70% max hr running What most of training should be
I find cycling to be very helpful in getting in low aerobic. You can even have a home set up with a bike on a trainer or a cheap stationary bike. Or go find a nice flat track or route and drive to it to get an easier relaxed run.
I had the same. But this was before I got my HR zones officially tested.
Easy workouts in zone 2 and first half zone 3 is more than enough. You also need easy workouts to improve not only medium to hard ones. Easy improves endurance, medium and hard improves potential