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 > Standard Chartered Hong Kong Marathon > Training > Training Tips

Training Tips

Run within your Aerobic Zone - Protect Heart from Excessive Stress

Expert:  Dr. Gary Mak, Specialist in cardiology and President of the Hong Kong Association of Sports Medicine and Sports Science

Key Points:

  • Running within your aerobic zone can protect your heart from excessive stress which might occur during high intensity exercise like marathon and long distance running.
  1. Exercise at below 80% of Maximum Heart Rate = Aerobic Zone
  2. Exercise at 80-90% of Maximum Heart Rate = Anaerobic Zone
  3. Maximum Heart Rate = 220 - age
  • For safety sake, runners are recommended to use a Heart-Rate monitor during training and race and keep yourself running in a steady rate and within aerobic zone.