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22 Apr
10:18pm, 22 Apr 2025
6,001 posts
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J2R
All academic for me at the moment as until I have my angioplasty I need to keep my HR to probably at least 40bpm below my max 😀. Still enjoy the discussion though and look forward to it being relevant to me again later in the year.
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29 Apr
4:23pm, 29 Apr 2025
6,014 posts
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J2R
Sorry if this is going over old ground but does anyone here have any thoughts about how breathing patterns relate to heart rate zones? For reasons I mentioned earlier, I have to hold back with my running for a little while yet, and make sure I keep within Zones 1 and 2 (5 zone system). I know that a talk test can be used to gauge the top of zone 2 (equating to the first ventilatory threshold). But I'm thinking that being able to breathe out for, say, 5 steps (footfalls) and in for 5 must indicate something - there has to be a direct correlation between oxygen demand and heart workload.
As a rule of thumb, it seems to me that 4-4 probably equates to the top of zone 2 - i.e., when you can no longer comfortably breathe with a 4-4 pattern, you're probably into zone 3 or higher. But how about 5-5 and 6-6? I think maybe the top of zone 1 is where you have to switch from 6-6 to 5-5, or 5-5 to 4-4?
FWIW, I'm pretty well keeping to a max of 5-5 at the moment, which works out at around 8 minute miles for me, but doing a lot of running at 6-6 as well.
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29 Apr
4:39pm, 29 Apr 2025
27,213 posts
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larkim
Depends on your cadence too, no? At 185 steps per minute, that's 1.6s per breath, at 155 steps that's 1.9s per breath, a not insignificant difference.
Maybe I'm unusual, but I can't think I've ever run (even when I'm socially running with my wife who runs slower than I do in races) at even 4 foot strikes per breath.
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29 Apr
4:51pm, 29 Apr 2025
6,018 posts
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J2R
Cadence is typically 175-180 (depending on my running speed). When you say 'I can't think I've ever run...at even 4 foot strikes per breath', I'm not sure what you mean? Just to be clear, by 4 steps, I mean e.g. left-right-left-right.
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29 Apr
5:03pm, 29 Apr 2025
27,214 posts
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larkim
Yep, that's what I meant - I can't imagine breathing at a rate of 4 steps out, 4 steps in, that seems insanely slow for me even at a Z1 heart rate (I normally run in the middle of Z2 at 134-ish BPM). But I'm going to think about it when I'm running tonight and will post back if in fact that's the way that I do breathe!!
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29 Apr
5:22pm, 29 Apr 2025
47,649 posts
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SPR
I don't really think my breathing rate is linked to my step count and Garmin's respiration data seems to agree.
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29 Apr
5:27pm, 29 Apr 2025
47,650 posts
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SPR
It's possible the respiration data I'm getting is incorrect though. Via Polar Verity Sense on Garmin 255 and not sure how well that works. The pattern looks correct at least.
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29 Apr
8:01pm, 29 Apr 2025
52,568 posts
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HappyG(rrr)
When I'm in a groove I do breathe to my foot cadence. Pattern is 3, I think I've noticed. Will have to check that tho. Never notice if breaths per minute aligns. My Garmin is more "lifestyle" than sport though.  G
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30 Apr
2:01pm, 30 Apr 2025
27,220 posts
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larkim
Tried not to over-think things last night, but the slowest I was breathing was 4 steps in, 4 steps out. Admittedly this is Z2 not the Z1 level effort that J2R is looking for. No resp data on my watch though.
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30 Apr
2:21pm, 30 Apr 2025
6,019 posts
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J2R
I must be some kind of freak, then! I was running earlier at around 9 minute mile pace with 6:6 breathing!
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