My new Heart Rate Training Zone

After having the heart rate monitoring device for 2 years, I finally found my max heart rate.  This is because I only wear the heart rate monitoring device during actual race recently.  From recent race monitoring, my max heart rate can go as high as 196 bpm instead of 188 that I initially determined before.  Also, from various testing, my resting heart rate is now 65 bpm instead of close to 80 bpm when I initially started running.

With this discovery, the following training zones are now revised.

Easy Run (recovery zone)
Pace: One to two minutes slower than marathon pace
% Max heart rate: 65 to 78% [127~153 bpm]
Perceived Effort: 3 to 4/easy
Talk Test: Complete conversation
Training Run (aerobic zone)
Pace: Marathon pace or slightly slower
% Max heart rate: 80 to 89% [157~175 bpm]
Perceived Effort: 5 to 6/moderate
Talk Test: Full sentences
Tempo Run (threshold zone)
Pace: 20 to 30 seconds slower than 5-K pace
% Max heart rate: 88 to 92% [171~180 bpm]
Perceived Effort: 7 to 8/hard
Talk Test: A few words at a time
Intervals (VO2 max zone)
Pace: Mile to 5-K pace or faster
% Max heart rate: 95 to 100% [186~196 bpm]
Perceived Effort: 9/very hard
Talk Test: Can't...talk...must...run...

I have changed the max heart rate percentage to follow Jack Daniels' definition.  Also, I didn't use resting heart rate for the above calculation this time.

Just by looking at the number, I think haven't been training in Tempo Run zone all the time (although I though that I was training in that zone) not to mention about the Interval zone.  As for my easy run, I am running kind of too hard to make the heart rate falls into the Training Zone.  In conclusion, if following the heart rate training zone, I have been training mostly in Training Zone almost all the time so far!