Maximum heart rate during a 5k or 10k run?
2 min read
Asked by: Leslie Hayes
Instead of focusing on pace for the first kilometre, try to pay attention to your heart rate. During the first two kilometres of a 5K, you should be between 80 and 90 per cent of your maximum heart rate. To calculate your maximum heart rate zones (which can vary on age and health condition), subtract your age from 220.
What should your heart rate be when running 10K?
By Frank Horwill
| % of V02 max | Equivalent % of max pulse rate | Actual pulse (bpm) |
|---|---|---|
| 60 (steady running) | 73 | 139 |
| 70 (slow marathon pace) | 80 | 153 |
| 80 (fast marathon pace) | 88 (near lactate threshold running) | 168 |
| 90 (10k speed) | 93 | 178 |
What is the maximum heart rate while running?
You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.
What should your heart rate be for a 5K?
Instead of focusing on pace for the first kilometre, try to pay attention to your heart rate. During the first two kilometres of a 5K, you should be between 80 and 90 per cent of your maximum heart rate. To calculate your maximum heart rate zones (which can vary on age and health condition), subtract your age from 220.
Is a heart rate of 180 too high during exercise?
Maximum heart rate and Target Heart Rate
Subtracting your age from the number 220 will give you your maximum heart rate. Suppose your age is 35 years, your maximum heart rate is 185 beats per minute. If your heart rate exceeds 185 beats per minute during exercise, it is dangerous for you.
Is 170 a high heart rate when working out?
The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your target would be 50 percent of that maximum, or 85 beats per minute.
What if my heart rate is 190 when I run?
For example, if you’re 30 years old, your maximum heart rate would be 190.
How to determine your ideal running heart rate.
| Age in years | Target heart rate (bpm) | Maximum heart rate (bpm) |
|---|---|---|
| 20 | 100–170 | 200 |
| 30 | 95–162 | 190 |
| 35 | 93–157 | 185 |
| 40 | 90–153 | 180 |
Is it OK to exercise at maximum heart rate?
Work with your health care provider to determine a safe, effective heart rate zone for you. Exercising at your max heart rate might leave you drenched in sweat, but it’s not something you should do regularly. Spending too much time in the high zone can be a problem.
