Heart Rate Zone Training: Applying Five-Zone Training to Marathon Running in Taiwan

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Introduction

“Easy run today, but your heart rate drifted up to 170!” This kind of conversation is not uncommon among runners in Taiwan. The heart rate doesn’t lie—it faithfully reflects the body’s current metabolic state. The core value of Heart Rate Zone Training lies in ensuring that every session is performed at the correct physiological intensity—neither wasting training effect nor accumulating unnecessary fatigue.

Detailed Breakdown of the Five-Zone Heart Rate System

The following is the most widely used five-zone model in the industry, based on maximum heart rate (HRmax):

How to Calculate Your HRmax

Formula method (estimation):

• Traditional: 220 - age (larger margin of error, ±10–15 bpm)
• Tanaka formula: 208 - (0.7 × age) (more accurate)
• Fox formula: 206.9 - (0.67 × age)

Field-test method (most accurate):

• On a track or gentle incline, perform 2–3 all-out 2-minute sprints; the peak heart rate from the final effort serves as a reference value for HRmax
• The peak heart rate during the final 1km of a race is also a good indicator of HRmax

The Significance of Resting Heart Rate (HRrest)

Resting heart rate reflects the state of autonomic nervous system balance. Average resting heart rates among Taiwanese runners:

• Untrained individuals: 70–80 bpm
• Regularly trained runners: 50–65 bpm
• Elite endurance athletes: 35–50 bpm

If your morning resting heart rate is 5–7 bpm higher than usual on a given day, it typically indicates insufficient recovery or the onset of a cold. It is recommended to reduce the training intensity for that day.

The Special Significance of Each Zone for the Marathon

The Importance of Zone 2: The Golden Zone for Aerobic Base

In recent years, Zone 2 training has gained widespread attention, largely stemming from the research of Dr. Iñigo San Millán (the physiologist who trains top athletes such as Pogacar). Zone 2 corresponds to intensity below LT1 and is:

• The zone with the highest fat oxidation rate
• The most effective stimulus for increasing mitochondrial density
• The training with the lowest recovery cost and the longest sustainable duration

Many Taiwanese runners mistakenly believe that “running slow is ineffective.” In reality, 200–300 minutes of weekly Zone 2 volume forms the fundamental foundation for a full marathon time.

Zone 4 and Marathon Performance

For most runners, marathon pace falls between the upper edge of Zone 3 and the lower edge of Zone 4 (approximately 75–85% HRmax). Zone 4 training (tempo runs) directly strengthens “the ability to sustain marathon pace” and is the core training component 4–10 weeks out from race day in a 16-week preparation plan.

Annual Training Framework for Marathons in Taiwan

Based on the schedule of major races in Taiwan (Taipei Marathon in December, Wan Jin Shi in March, Tianzhong in November), here is a recommended annual heart rate zone distribution:

Taipei Marathon preparation cycle (September–December):

• Base phase (September–October): Zone 1+2 at 80%, Zone 3 at 15%, Zone 4+5 at 5%
• Intensification phase (November): Zone 1+2 at 65%, Zone 3 at 15%, Zone 4 at 15%, Zone 5 at 5%
• Race phase (first week of December): Zone 1+2 at 75%, Zone 3–4 at 20%, Zone 5 at 5%
• Taper phase (2 weeks before race): Zone 1+2 at 90%, maintain quality in the rest without increasing volume

Summer maintenance phase (July–August):

• Focus primarily on Zone 1+2 (90% or more)
• Temperature adjustment: keep the upper heart rate limit of Zone 2 unchanged, but the corresponding pace will naturally drop—do not force the pace

Tool and Device Selection

Optical heart rate vs chest strap heart rate:

• Optical wrist-based heart rate (Garmin, Polar, Apple Watch): sufficient for daily training, but has a 15–30 second delay during high-intensity intervals, making it unsuitable for precise Zone 5 training
• Polar H10 / Garmin HRM-Pro chest strap: the gold standard, with fast response, suitable for race-pace training and testing

Recommendation: Use wrist-based heart rate for easy runs; use a chest strap for tempo runs and interval runs to get real-time feedback.

Practical Advice

• Follow the 80/20 principle: 80% of training volume in Zones 1–2, 20% in Zones 3–5—this is a proven ratio among elite endurance athletes
• Don’t let Zone 3 become junk training: Zone 3 (the so-called “grey zone”) carries a high fatigue cost but low adaptation benefit; consciously keep its proportion low
• Summer heart rate drift: In Taiwan’s summer heat, heart rate will continue to rise at the same pace (heart rate drift)—this is normal. Prioritize heart rate over pace as your target

Conclusion

The magic of heart rate zone training lies in the fact that it makes you fully aware of the “purpose” of each session. When you clearly know whether today is about strengthening your fat oxidation base (Zone 2) or pushing your lactate threshold (Zone 4), your training gains direction, and progress gains a trajectory. Mastering the five-zone system is the first step for Taiwanese marathon runners to evolve from “running hard” to “running smart.”

Related Reading

• The Complete Guide to Running Heart Rate Zone Training
• Running Heart Rate Zone Training: Physiological Benefits and Application Scenarios for Zones Z1 to Z5
• Cycling Heart Rate Zone Training: A Guide to Applying the Five-Zone and Seven-Zone Systems
• Heart Rate Zone Training: Precisely Allocating Training Intensity with a 5-Zone Framework