I had my VO2Max done for both cycling and running in November. So, I have all my heart rate training zones pretty clearly defined.

My AT is 169 on the treadmill. Coach had me doing hill repeats in Zone 4 (154-161bpm) with the requirement to get my bpm down to 120 during my rest interval. (My recovery zone (zone 1) is anything under 136 bpm. But hill repeats are hard efforts, so she wanted me well into that zone.

My heart rate gets into Zone 1 quickly during easy jogs, but doesn't get *that* low unless I walk for about 30 seconds of the 3 minute rest interval.