MileSplit presents Tuesday Topics with 3 x Olympian Hazel Clark & Shannon Grady
- MyBya Team
- Dec 3, 2025
- 5 min read
Unlocking Potential - The Value of Individualized Heart Rate Zones for High School Runners
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In the dynamic world of high school running, where young athletes balance academics, social life, and intense training, optimizing performance while minimizing burnout is paramount. Enter heart rate zone training—a scientifically backed approach that transforms runs into purposeful training.
The Power of Individualized Zones
Heart rate monitors have been a staple in training for over 30 years, yet many high school coaches and runners view them as an afterthought and often rely on generalized formulas for determining heart rate zones.
Heart rate serves as a key biometric real-time indicator of how hard the body is working. For high school runners, whose bodies are still developing, this metric is invaluable for targeting specific areas of physiological development such as low end aerobic energy as well as ensuring athletes are recovering effectively. Proper use of heart rate training can maximize development without overtaxing immature physiology.
Accurate zones must come from physiological profile testing, not generic calculators such as 220-age, only by testing will one know their actual individual heart rate zones. Contrary to popular belief, heart rate zones do fluctuate and can fluctuate dramatically to coincide with an athlete’s current physiological range. Individual heart rate zones coincide with dynamic physiological changes and are key-early indicator of overall physiological health. For high school athletes, it is recommended to do a heart rate test two to four times per year to account for any positive or negative changes in their physiology and bioenergetic shifts.
Accurate, individualized heart rate zones plus proper use of heart rate in training not only ensures training sessions stimulate the right energy systems but also lead to faster times and proper recovery. In high school settings, where group practices dominate, individualized heart rate zones empower runners to train effectively within team dynamics, fostering breakthroughs without risking performance stagnation and overuse injuries common in adolescents.
How To Use Heart Rate Effectively For High School Runners
The use of heart rate is ONLY effective when used correctly and with individualized heart rate zones. Accurate information on an individualized current and appropriate heart rate zones can be done via frequent physiological profile and max heart rate testing. Physiological Profile testing (PPT) is a controlled, continuous protocol that utilizes various metrics such as speed, power, heart rate, and blood lactate to measure physiological capacities in the areas that are pertinent to the events in which the athlete is competing. Max heart rate testing can be done by doing an incremental maximum exercise test in various modes such as running, biking or rowing.
Using accurate, individualized heart rate zones are KEY to developing young aerobic systems, ensuring adequate recovery, and aligning training to an athlete’s current physiology. Using generalized heart rate zones can lead to inefficiencies, such as running too hard in aerobic efforts or inadequate recovery, resulting in plateaus or injuries. Use of heart rate zones for training is applicable during lower intensity, continuous efforts of 5 minutes or more only. One common mistake is to use heart rate during intermittent, high intensity interval training.
Use of heart rate zones for physiological objectives such as recovery, aerobic capacity, or lactate tolerance and clearing capacity is achieved by low-intensity continuous efforts based on an individual's heart rate zones. These zones ensure recovery days are effective, enhance lactate clearance, improve aerobic efficiency, and build a strong aerobic base—essential for cross country and middle distance events where endurance reigns supreme.
Heart rate, not pace, is best during low intensity, continuous effort training sessions because on a daily basis, the fluctuations in energy system contributions in the aerobic energy system is highly volatile.
Essentially, the pace or speed one needs to go to truly keep the body using low end aerobic energy can be influenced by acute factors such as recent hard efforts, inadequate recovery, dehydration, heat, humidity, or lack of fuel. For example, a high school runner has a low end aerobic heart rate zone (Zone 1 to Zone 2 low) is prescribed at 150-160 beats per minute and one day the run pace is 6:30 min/mi for 45 minutes, two days later after a few volume-intensive or interval-intensive sessions the same aerobic zone heart rate zone run pace is only 8:00 min/mi for 45 minutes. So why the difference? Shouldn’t I just try to run the same pace for all my recovery or aerobic runs? Shouldn’t I just push through and run my “easy” pace no matter what? The answer is NO, quite the contrary. One may think if heart rate can be influenced by environmental or nutritional factors such as dehydration, how can it be indicative of aerobic energy contribution?
This is exactly why the use of heart rate monitors works optimally for low intensity continuous efforts. Heart rate can indicate the daily stress the body is managing and how hard the body is working, even if the velocity or power output is slower than normal. Even if it is 99 degrees and 100% humidity, the heart rate is the governor and barometer for low end aerobic output. Keeping within individualized heart rate zones will produce the intended physiological objective for the low end aerobic systems and if you ignore heart rate for these types of sessions, you will not recover properly or improve aerobic efficiency. Letting paces, RPE or “feel” determine your training effort for low end aerobic sessions, especially for young athletes, will frequently lead to overload, performance plateaus, performance decreases, and inefficient metabolic output. Heart rate is a real-time objective barometer of how hard the body is working and is impartial to feelings or perception.
Discipline: Sticking to the Zones
Discipline is the cornerstone of zone training, yet it's often the hardest part. Although some days the prescribed zone one or two heart rates may feel 'too slow' or 'too easy,' that is what the body needs on that particular day.
For high school runners accustomed to pushing limits in every session, adhering to their individualized heart rate zones requires trust in the science. Zone discipline builds resilience. It's not about going hard every day—it's about consistency that pays off in races. Although some days one may feel like the prescribed heart rate makes them go “too slow,” it’s what the body needs on that particular day. Adhering to proper heart rate zones will make greater performance gains. Going slow or easy some days will enhance your ability to go hard on others.
Using the MyBya App, high school runners can perform a simple heart rate test and get individualized heart rate zones. High school runners who commit to using heart rate will not only run faster but train smarter.
Stay Tuned for Week 2 on The Power of Lactate Data!
Hazel Clark Running Camps & Clinics provide world-class training for high school athletes of all abilities. Directed by Hazel Clark, a six-time U.S. national champion and three time Olympian 800m specialist. Hazel’s elite racing and coaching expertise deliver unprecedented value to young athletes and coaches, fostering data-driven, personalized training methodologies for middle distance and cross-country success.
The MyBya App revolutionizes training for all levels of athletes with expert insights and analytics that turns heart rate and/or lactate data into personalized heart rate zones, training targets and workouts for any event and level based on an athlete’s real-time physiology.
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