I'm Morris Brossette, and this training heart rate calculations. Okay guys so when you're looking for heart rate zones in my opinion the best way you can do this and you can establish these zones is with a certified coach getting a blood lactate test. But let's say you don't have that and you need to find out where your training aerobic zones are. There's a simple test you can do on a treadmill, it takes about 30 minutes. What you're gonna do is you're gonna need a heart rate monitor that works and a treadmill. You're gonna start with about a 10 minute warm up on the treadmill and then you're gonna run for 20 minutes at your maximum sustainable pace. Now this maximum sustainable pace means as fast as you can go but I don't want your legs to get all rubbery and I don't want you to compensate with form. So if that starts to happen you're going a bit too fast. So it's as fast as you can go but with great form. You're going to do that for 20 minutes. At the end of 20 minutes hop off the treadmill hit stop on your heart rate monitor. You're gonna take the average of that 20 minutes that you ran that average is gonna be kind of your sweet spot. That's gonna be your zone at where you are most efficient running, okay. To get a range of what you can from there you can add 3 beats and you can subtract 3 beats. That's gonna give you a zone of about where your aerobic training zones should be. Again, it's not as accurate as a blood lactate test but it's gonna give you a better number than just you know going out on your own and running.