The Windlace Blog: running guides, page 9
Articles · page 9 of 11
Heart rateLactate threshold heart rate (LTHR): how to find it
The heart rate you can hold for about an hour: the 30-minute test, typical values, and how to set your zones from it.
Heart rateHow to find your maximum heart rate
Why 220 minus age is often wrong, better formulas by age, a safe field test, and what max heart rate really means.
Heart rateWhat is Zone 2 running, and why does everyone talk about it?
Why slow running makes you faster, how to find your Zone 2 heart rate and pace, and how to use it every week.
Heart rateHeart rate zones explained, simply
What each zone does, three ways to calculate yours, and how much of your running belongs in each one.
FitnessVO2max chart by age and sex
VO2max levels for men and women by age, from Poor to Powerful, and what a good VO2max is for you.
TrainingHow to improve your VO2max
The workouts that raise VO2max, how often to do them, a sample week, and how long it takes to see results.